Health Beat - Fall 2019 - 3

Dos 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.

PHOTOS BY GETTY IMAGES

WEIGH 2 CHANGE
The Trinity Center for
Diabetes Education has a
yearlong lifestyle intervention program that helps
people prevent type
2 diabetes. Call
701-857-5268.

WAYS to
Manage Diabetes

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.

SIGN UP FOR FREE SUPPORT
The American Diabetes Association
offers a free 12-month online program,
Living With Type 2 Diabetes, to help people
manage the condition. To learn more or to enroll,
visit diabetes.org/type2program.
TRY recipes fit for a diabetic diet at foodnetwork.com/topics/diabetes-friendly

http://www.diabetes.org/type2program http://www.foodnetwork.com/topics/diabetes-friendly

Health Beat - Fall 2019

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