Tuesday, February 13, 2007

Special Guest: Kate!

Hurrah for other people telling me what to write! Saves me time and energy. Ms. Kate has offered some exercise tips that should motivate us as we move through the next year:

Exercise goals
by Kate

As I reflected on some of the blogs that mentioned that they did not set New Years Resolutions, because they are broken sooner rather than later, I remembered that I had put together a goal setting topic for a support group. I’m an RN who has worked with both kids and adults with diabetes, so in addition to my personal experience I have professional experience. All of us are either here to lower our A1C’s or lose weight, both of which are helped by either starting to exercise, or changing up our exercise routine. According to a recent article on Diabetes In Control by Sheri Colberg, PhD FACSM, “Doing close to three hours (170 minutes) of exercise per week at any intensity improves insulin sensitivity more than if you accumulate only two hours of activity (115 minutes) weekly, regardless of the intensity of your exercise. The length of your physical activities, therefore, appears to be more important for your blood glucose control than their intensity.” In other words, we should all be aiming for about 30 minutes 5 times a week, which can be broken up into 10 minute or more intervals.

If you’re like me, there are a lot of things you’ll do for control, but exercise is one that is a struggle. The American Diabetes Association knows that and came up with a list of possible solutions for our barriers to exercise: http://www.diabetes.org/weightloss-and-exercise/exercise/overcoming-barriers.jsp

“Getting Started” is another great article you should read before starting any new exercise program, and has good tips for those of you who already are exercising. (And as always, consult with your doctor if you have any concerns about what kinds of activity are right for you) http://www.diabetes.org/weightloss-and-exercise/exercise/getting-started.jsp

So, I thought I’d share my tips for writing exercise goals that you can apply to pretty much any goal you want to make.

  1. Make it obtainable.
    1. If the goal is too challenging, you will be discouraged when you don’t follow through.
  2. Make it measurable.
    1. Give yourself a week or a month-long goal- not something longer.
    2. How many times a week and for how long are you going to exercise?
  3. Make it specific
  4. Be consistent
  5. Have a back-up plan
  6. Re-evaluate at the end of the time period of the goal and set another short term goal.


I will walk for 15 minutes 3 times a week for 2 weeks. If I can’t walk outside, I will use the stairs in my house for 15 minutes or do some light strength training.

I created a word document for you to use to write out your goals if you want and so you can post them somewhere that you will see them every day to remind yourself. I find this helps me, for you it may be enlisting a workout buddy, or getting your family involved. Or you could be working towards being able to complete a specific event, such as one of the fundraising walks for JDRF or ADA in the fall.

Always keep in mind that any moderate activity for 10 minutes or more counts, so be creative to keep it fun. Have a few songs that always make you want to dance? Turn that stereo on for a few songs and dance around the house. Anyone have any other fun alternatives to the treadmill? Please do share!

Read more about this at Become Even More Fit (Part 2) by Sheri Colberg

More from Kate tomorrow!


George said...

Thanks Allison and Kate! This is very helpful. The OCNMC is awesome!

Kate said...

Your welcome George!

Scott K. Johnson said...

Great stuff Kate! Very helpful indeed.