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Why exercise? Examining the benefits for diabetes and pre-diabetes – Sharon Spear, C.D.E., Joy Valvno, C.D.E., and Kelley Ligozio from the ADA, March 14, 2012

 shideler:
 When taking both slow release Insulin and slow release Metformin, is there an ideal time to take each?
 Joy at Unity:

 Welcome to the Unity Diabetes Online Community! I’m Joy Valvano and I’m joined today by my colleague Sharon Spear and Kelley Ligozio from the American Diabetes Association. We’re glad you could join us for our latest online chat. We’ll be discussing the importance of exercise as it relates to diabetes and pre-diabetes, and Kelley will be sharing information about the Tour de Cure.

Before we get started let me just tell you how we’ll address your questions and comments today. I answer questions one at a time, in the order that they are posted to the site, and there might be a slight delay as I respond to each question. It may take a few minutes for me to type answers to your questions, so please stay logged-in to the chat to see my response, even if it takes a few minutes. And you might need to refresh every few minutes to keep up with the latest posts in the chat if you switch to another application on your computer

 Joy at Unity:
 Also, if you have questions not directly related to today’s topic, feel free to ask – we want this session to benefit you in any way possible!
 Joy at Unity:
 Let’s get started.
 sassy35:
 I always have the best intentions of exercising, but find it hard to fit it into my schedule and stick with it. Any suggestions?
 Joy at Unity:
 Hi Sassy35. That is a common problem for many of us! We want to exercise but when? Think about a time of day where you might be able to fit it into your current schedule – such as taking some of your lunch break to go for a walk, or walking the dog after dinner...other ideas out there?
 Joy at Unity:
 Also – if you are watching your kids at sporting events, you can walk up and down the field to get in some extra walking.
 sdemers:
 I have just started walking the dog as soon as I get home before I do anything else. So far, so good.
 Mike1313:
 Question: I have type 2 diabetes – my morning test is @110 and my afternoon testing is @75-83. Is this normal?
 Joy at Unity:
 Hi Mike1313. The ADA guideline is 70 – 130 for a fasting blood sugar in the morning and under 180 two hours after eating a meal. Your BG numbers sound like they fall within those target ranges – good for you!
 Joy at Unity:
 Do you exercise Mike1313?
 Mike1313:
 Thanks Joy.
 sassy35:
 I think I need to get a dog like you, sdemers – might help me be more consistent.
 Mike1313:
 Yes, I run on weekends and walk a lot at work. I find that working out on weekends can keep my sugar levels strong throughout the week.
 Joy at Unity:
 Well, Sassy35, you can also walk with a family member or neighbor!
 sassy35:
 Does anyone try tricks like parking in the back corner of the lot so you walk a little farther than normal? Does that work? Is it enough to make a difference?
KarenG@Unity:
 I always park at the back of the lot. The more steps the better!
 Mike1313:
 I always park at a distance. Every calorie burn is a good calorie burn.
 Joy at Unity:
 Kelly Ligozio from the ADA is here to answer any questions and encourage participation in the Tour de Cure – an annual bike ride to raise money for diabetes to be held Sunday, June 10th.
 Sharon@Unity:
 Wearing a pedometer is a great way to track your steps and stay motivated. Try to reach 10,000 steps a day.
 KarenG@Unity:
 You would be surprised at how many extra steps you get just from parking further from the door or taking the stairs. Strive for 10,000 a day to help with weight control.
 Joy at Unity:
 10,000 steps is equal to 5 miles!
 kelley@ada:
 Hi Everyone! Thanks so much for inviting me today! Who is riding on Team Unity?
 KarenG@Unity:
 Where do the routes take you?
 Joy at Unity:
 Bike riding is another great way to get exercise and have fun at the same time!
 kelley@ada:
 KarenG are you riding with us this year?
 Sharon@Unity:
 Kelley I would love to train for this ride – are there any places to do this?
 KarenG@Unity:
 Wow that is great,not sure I am ready for 100 miles but might try the 25 or 40!
 Joy at Unity:
 Anything that gets you moving and your heart rate up will provide benefit to lower blood sugar, lower blood pressure and cholesterol and help with weight loss, lift depression, help you sleep better – it benefits you all around. But remember to check with your doctor first before starting an exercise program.
 kelley@ada:
 KarenG...LOVE IT! You can register on Team Unity TODAY at http://diabetes.org/rochestertour and use the promotion code UNITY to register for only $7.00.
 sdemers:
 How many times a week should you do aerobic exercise?
 KarenG@Unity:
 Great…as soon as I get a bike I will sign up. Thanks Kelley for the info.
 kelley@ada:
 KarenG...feel free to email me at kligozio@diabetes.org or call me at 585-458-3040 x.3473 – more than happy to register you.
 Joy at Unity:
 Kelly – I signed up one of my friends to be on the Unity team too. Also trying to talk my husband into it so we can all ride together and have a fun day!
 kelley@ada:
 Do you need a bike? I can help you with that...
kelley@ada:
  We have bike shop partners that will take good care of you plus Towpath Bike in Schoen Place is renting bikes to Tour de Cure riders on June 10 for $40. Let me know…more than happy to help!
 
 Sharon@Unity:
 Here is a checklist for people with diabetes who want to start an exercise program.
1. Check your blood sugar before and after exercise
2. Check your feet for blisters before exercising
- Wear proper shoes and socks
- Drink plenty of water
- Warm up 10 minutes before exercise
- Have a snack available in case your blood sugar goes to low
 KarenG@Unity:
 Thank you Kelley. That is great information. I will look into that.
 kelley@ada:
 Hi Sharon! Yes we offer FREE indoor training program of Group Cycling Classes at Midtown Athletic Club every Saturday and Sunday for TdC riders only!
 sdemers:
 Not sure anyone saw the question but how many times a week should you do aerobic exercise?
 Joy at Unity:
 Hi Sdemers, the recommendation is 150 minutes per week which can be for example 30 minutes 5 times/week.
 sassy35:
 I've never really done a ride like that before – are most of the riders real cyclists?
 kelley@ada:
 Once the weather breaks...(: We go outdoors from mid-April to June offering training rides 5 times per week. Calendar is provided at diabetes.org/rochestertour.
 KarenG@Unity:
 What should my blood sugar be before exercising?
 Joy at Unity:
 You should strive for moderate intensity and you can break it up anyway you like. Some people prefer 15 minute walks twice per day. Again, five days/week.
 kelley@ada:
 Hi sassy35...the Tour de Cure has all types of riders from the casual bike rider to the avid cyclists. Tour de Cure is a ride not a race…you go at your own pace!
 kelley@ada:
 We offer a variety of route options for all different levels of people who ride a bike!
 Sharon@Unity:
 Blood sugar before exercising should be 100-180.
 kelley@ada:
 Who is taking a bike ride today...what beautiful weather we are having! Time to get outside and enjoy this sunshine!
 Joy at Unity:
 It is almost time for us to end the chat – any other questions for Kelley, myself or Sharon
 KarenG@Unity:
 The canal path is a great place to ride.
 kelley@ada:
 Couldn't agree with you more Karen!
 Mike1313:
 Thanks for having this chat session.
 Joy at Unity:
 You are welcome Mike! Thanks for joining us!
 Joy at Unity:
 That’s all the time we have for today. I’ve really enjoyed our conversation and hope that I was able to provide some insight for you. If we didn’t get to your question today or if you think of another question later on – feel free to jump into the conversation in the forum, or submit a question using our “Ask an expert” feature. Be sure to join us for our next chat Wednesday, March 28 at 12 p.m. with Colleen Gladstone, C.D.E., who will be discussing diabetes and travel (just in time for spring break!)
 Sharon@Unity:
 I am going to get my bike out today.
 kelley@ada:
 A BIG thanks to Team Unity for riding...
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
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