Health Beat - Fall 2019 - 4

HEALTHYHAPPENINGS

Do's and Don'ts:

Cardio

Staying active is one of the most
important things you can do for
your heart, because regular cardiovascular activity can lower your risk
of heart disease. The American Heart
Association recommends getting
2½ hours of moderate activity (water
aerobics, gardening, doubles tennis,
easy biking) or 1¼ hours of vigorous
activity (running, hiking, swimming,
singles tennis) every week. Before
jumping into a new cardio routine,
remember these tips:
Do find an activity you enjoy.
Many people start with a light
activity, such as leisurely walking,
and then move on to moderateintensity activities.
Don't try to knock out a
week's worth of cardio in one
2½-hour session. Break up
your workouts over several days
each week.
Do vary your workouts each day
so you don't overuse certain
muscle groups.
Don't overdo it. Build up your
time and intensity gradually.
Do warm up. Get your body
ready and increase blood
flow to your muscles with five
minutes of low-intensity activity
before beginning your workout.

MEASURE
YOUR SUCCESS

For about 30 million Americans, diabetes can complicate
even the simplest of days, posing dangerous health
threats when symptoms go unmanaged. Add these
strategies to your routine to keep diabetes in check:
1. Balance your meals. A key part of diabetes management is nutrition. A healthy diabetes diet includes
plenty of fruits, vegetables and lean protein while limiting excess sugar and trans fat, which can raise blood
cholesterol levels and increase the risk of heart disease.
2. Pay attention to carbohydrates. The body processes
carbohydrates as sugar, which means too many carbs will
increase blood sugar levels. Make sure you know how many
carbs are in each of your meals to keep better tabs on your
daily total.
3. Stay hydrated, especially while working out. High blood
sugar levels put people with diabetes at an increased risk
of dehydration.
4. Limit alcohol. Excess alcohol can cause blood sugar to
dip to dangerous levels, not to mention that many cocktails
have high carb counts. If you're going to
drink, do it in moderation and opt for
drinks with fewer carbs, such as light
beers or dry wines.
5. Store your insulin properly.
Both extreme heat and cold will
break down insulin and render it
ineffective. Keep insulin cartridges or pens
that you're currently using at 56 to 80 degrees
Fahrenheit, and store unused insulin medication
in the refrigerator at 36 to 46 degrees.

DIABETES SUPPORT AT SRHC
Salina Regional Health Center's Diabetes
Support Group releases its annual
schedule each fall. It can be found at

facebook.com/SalinaRegionalHealthCenter.

TRY recipes fit for a diabetes diet at foodnetwork.com/topics/diabetes-friendly

PHOTOS BY GETTY IMAGES

Track the distance, pace
and duration of your cardio
activity with the Map My
Fitness app. Download it
at Apple's app store or
on Google Play.

WAYS to
Manage Diabetes

http://www.facebook.com/SalinaRegionalHealthCenter http://www.foodnetwork.com/topics/diabetes-friendly

Health Beat - Fall 2019

Table of Contents for the Digital Edition of Health Beat - Fall 2019