whohastimeforthegym

The Importance of Exercise in Diabetes Prevention

whohastimeforthegym — Tue, 21 May 2013 14:21:45 +0000

When I was younger two of my grandparents were diagnosed with diabetes. For years, I have checked the boxes on my health questionnaires stating that I do in fact have a family history of diabetes which of course meant that I will also have it one day. Thankfully, we are all starting to learn that we do not have to inherit all of our family diseases. Through nutritious choices and fitness we are learning that there is a possibility of avoiding diabetes and the disease in some cases can actually be reversed.

So here is what happens to blood sugar when you exercise…..

In typical physiology, when a person takes in sugar, the pancreas is stimulated to release insulin and this lowers blood sugar. In a glucose intolerant person the pancreas is not properly producing insulin and the sugar remains in the blood stream.

With moderate exercise, which is the key, the muscles will take up glucose at 20 times the normal rate which levels blood sugar (WebMD, 2013). It is important to note that moderate is the key because strenuous exercise will stress your body and release glucose and a sprint will cause your liver to release stored glucose rather than take it up from the blood (Web MD, 2013).

So what is moderate exercise?

Dancing for cardio

This is a guide that I found from National Institutes of Health and I loved it:

Common Chores

Washing and waxing a car for 45–60 minutes
Washing windows or floors for 45–60 minutes
Gardening for 30–45 minutes
Wheeling self in wheelchair for 30–40 minutes
Pushing a stroller 1.5 miles in 30 minutes
Raking leaves for 30 minutes
Walking 2 miles in 30 minutes (15 min/mile)
Shoveling snow for 15 minutes
Stairwalking for 15 minutes

Sporting Activities

Playing volleyball for 45–60 minutes
Playing touch football for 45 minutes
Walking 1.75 miles in 35 minutes (20 min/mile)
Basketball (shooting baskets) for 30 minutes
Bicycling 5 miles in 30 minutes
Dancing fast (social) for 30 minutes
Water aerobics for 30 minutes
Swimming laps for 20 minutes
Basketball (playing game) for 15–20 minutes
Bicycling 4 miles in 15 minutes
Jumping rope for 15 minutes
Running 1.5 miles in 15 minutes (10 min/mile)

This exercise should be done most days of the week, if not all.

As will all new exercises, speak to your MD or Physical Therapist first to see how to best begin.

Where is the research behind this all?

Exercise in the prevention of diabetes has been shown to reduce the risk of Diabetes (Type 2) by 58% in persons at high risk (this is based off of 30 minutes of walking 5-7 times per week) (Knowler, et al).

A group of 4 cohort studies showed that lifestyle change (increasing exercise and modifying diet to decrease unhealthy fats and simple carbs) decreased the incidence of diabetes by 28-59% (Walker, et al. (2010).

In a Chinese study, 577 people who had impaired glucose were divided into three categories: a control, exercise or diet and exercise. The exercise group had a significantly less incidence of diabetes compared to the control group 41% incidence (exercise) versus 68% for the control (Gang, et al 2007).

Even a change in leisure time activity can make a huge difference. Once study showed that those who changed their leisure time activities to be moderate-vigorous were 49-65% less likely to develop diabetes compared to the group who were doing low level intensity leisure time (Gange, et al 2007).

So hopefully you have learned….

Exercise can be a great tool in an effort to avoid diabetes in your lifetime
Exercise is a great addition to a diabetic person’s daily habits, provided they are talking to an MD or PT prior to starting a program
Exercise is great and we should all try to incorporate at least 30 minutes a day of it into our lives

References

Gang, H., Lakka, T. A., Kilpeläinen, T. O., & Tuomilehto, J. (2007). Epidemiological studies of exercise in diabetes prevention. AppliedPhysiology, Nutrition & Metabolism, 32(3), 583-595. doi:10.1139/H07-030

Guide to Physical Activity. (ND). National Heart, Lung and Blood Institute. Retrieved from http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/phy_act.htm

Knowler WC, Barrett-Connor E, Fowler SE, Hamman RF, Lachin JM, Walker EA, Nathan DM. Diabetes Prevention Program Research Group.

Just How Much Exercise. (ND). American Diabetes Association. Retrieved from http://www.diabetes.org/food-and-fitness/fitness/ideas-for-exercise/just-how-much-exercise.html

Type 2 Diabetes and Exercise. (ND). Diabetes Health Center. Retrieved from http://diabetes.webmd.com/guide/exercise-guidelines

Walker, K. Z., O’Dea, K. K., Gomez, M. M., Girgis, S. S., & Colagiuri, R. R. (2010). Diet and exercise in the prevention of diabetes. Journal Of Human Nutrition & Dietetics, 23(4), 344-352. doi:10.1111/j.1365-277X.2010.01061.x

Liebster Award

whohastimeforthegym — Sat, 11 May 2013 14:29:30 +0000

I was nominated for a Liebster award twice by www.jferriswheelof.blogspot.com and http://stefanya.ca/blog/. The Liebster award is given to bloggers who have less than 200 followers to help promote their blog. Since I was nominated twice I have answered two sets of questions.

1) Why did you start blogging?
I started because I love figuring out ways to be fit with my family and I wanted to share my ideas.

2) First or last to leave the party?
Last

3) White or red wine?
I am not really much of a drinker.

4) What is the one thing you love most about yourself.
Hmmmm….I am nice.

5) If you could live anywhere in the world where would it be?
Europe, a tropical island, I am up for an adventure.

6) Do you prefer to use an electronic or regular paper calendar?
Regular paper.

7) What is your favorite type of food?
Mexican

8) Do you love of loathe your birthday?
Love it

9) Where do you most like to take your vacations?
Lake Tahoe

10) What was your favorite cartoon growing up?
The Wuzzles

11) Do you prefer cats or dogs?
Dogs

1) What are some of your goals?

Once I graduate I want to be able to spend more time with my kids and travel.

2) Do you have a favorite quote or personal motto? If so, what is it?

This too shall pass.

3) What is the most difficult life event you have experienced?

The death of my grandparents.

4) What is the most joyful life event you have experienced?

The birth of my children.

5) Who do you look up to?

My mom and grandma.

6) Who in your life has helped you the most?

My mom.

7) What is your favorite sport?

I am not that big of a sports person.

8) If you could change one thing in the world, what would it be?

Less fighting, not just wars but also the constant bickering between political parties.

9) What is a positive experience in your life you would like to share with others?

I am about to receive my doctorate degree in physical therapy that I earned after having two kids. It was totally manageable so don’t think you ever have to give up on your dreams.

10) What words would you pass on to someone to boost up their self esteem?

You can do it.

11) How do you plan to make the world a better place?

By being a better listener and less of a talker.

11 Random Facts About Me

1. When I like a song, I listen to it over and over again on YouTube until I am tired of it.

2. I was in the Navy for almost 4 years.

3. Everyone in my house is male (except me) including my dogs.

4. Once I read a book I can never read it again and I can rarely ever watch a movie twice.

5. I am a daydreamer.

6. I love to travel.

7. I love to eat at hole in the wall restaurants, roach coaches are my favorite.

8. I was a massage therapist for 4 years before I was in the Navy.

9. I love the smell of wet asphalt.

10. My favorite big city is Chicago.

11. I have no more interesting facts about me.

Questions for other bloggers

1. What is your favorite song?

2. What is your favorite movie?

3. What is one place you want to travel to that is off the beaten path?

4. What is your favorite way to get exercise in?

5. What is your favorite book?

6. If you could change your career, what would you be?

7. What would you tell your 7 year old self about your future?

8. If someone offered you a free trip to the moon would you take it?

9. Name one person who you would most like to have lunch with. Famous or not, alive or dead.

10. What is your favorite animal?

11. Who is your favorite blogger?

And the nominees are for a Liebster are…..

http://imake2.blogspot.com/

http://jwscrapshack.blogspot.com/

http://myownkindofcarolinablue.blogspot.com/

http://buttonsandpaint.blogspot.com/

http://thestoryofourbeforeandafter.blogspot.com/

http://www.raisingtherogers.blogspot.com/

http://esskunst.org/

http://neverendingdecorating.blogspot.com/

http://freakshowminustent.com/

http://learningwithmissjenny.com/

http://gracefullyempowered.typepad.com

Healthy Benefits of Gardening

whohastimeforthegym — Tue, 23 Apr 2013 14:07:24 +0000

This post might be a little late in the season for some, but still a few weeks out for others in the mid-west. Hopefully, regardless of when spring shows up in your area, you will have many opportunities to do what our family finds as a great hobby. Here are some healthy benefits to starting a garden of your own.

1. It burns a surprising amount of calories.

An average sized person can burn around 230 calories from 1 hour of regular yard work (digging, raking, weeding, etc).

Even 30 minutes of weeding can burn 138 calories (Rindels, 1993).

Check out how many calories you could burn with your activity today.

2. You get your daily dose of vitamin D.

Studies are showing that people are simply not getting enough vitamin D and that deficiencies are related to osteoporosis, cancers, high blood pressure and autoimmune disease. Just 10 minutes in the sun can give you your daily dose (Mayo, 2012).

3. It builds strength in important muscles.

Stooping while weeding uses muscles buttocks, hamstrings, legs and hips.

Digging and spading uses muscles in the upper body back and legs.

Planting transplants, trees and shrubs works the hands, shoulders, upper body and arms.

(Rindels, 1993)

4. You can grow healthy and nutritious food that is much cheaper than the grocery store alternative.

No matter what nutritional plan you follow, we all know we need more fruits and veggies in our life. The one problem is that eating healthy can get really expensive. Growing your own vegetables in any size space is a very affordable option. If cost is an issue, you can even save the seeds from the fruits and veggies you are eating now and plant those. Click here for a tutorial on using seeds from store bought veggies.

When home growing your own vegetables you produce more than you are likely to buy, which means you are likely to eat more. It is also shown to be more nutritious because you eat it right after it is picked, not after days of the vegetable traveling allowing for degradation of the nutrients.

5. You are avoiding sedentary habits

A garden needs maintenance. Vegetables need to be picked, plants need to be weeded and gardens need to be pruned. All of these activities keep you moving and off the couch and moving regularly can be just as important as making time for cardio and resistance exercise. For more information about avoiding sedentary habits, click here.

References:

Rindels, S. Gardening for exercise. (1993). Retrieved from http://gardening.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=gardening&cdn=homegarden&tm=46&f=00&su=p284.13.342.ip_p504.6.342.ip_&tt=2&bt=5&bts=5&zu=http%3A//www.ipm.iastate.edu/ipm/hortnews/1993/11-10-1993/exer.html

Vitamin D-Mayo Clinic. (2013) retrieved from http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitamind

Super Fun & Active Family Game Night With Printables

whohastimeforthegym — Mon, 15 Apr 2013 02:56:13 +0000

The other day we were playing a game of “I Can Do That” with the kids. It is a really fun game, but we got it from the thrift store so unfortunately it had a few missing pieces. I decided to recreate the game and make it even more active with funny activities and props. The rules of the game are as follows: Draw 4 cards from the pile with the numbers 1, 2, 3 and 4 on them. Flip the cards upside down and read the cards in a row. The cards should present you with a very silly action that may be quite challenging. For example, in the picture below my husband’s cards said: Crabwalk in a circle with a movie between your feet. Some are more challenging and some are less, but all are fun.

I even got the hubby on board!

So to get started, you can make your own pages or use the printables that I have already made: Download your printables here.

Then get the props that you will need. I tried to choose props that I thought most parents would have in their house, but I also left 4 spaces blank on props page so that you can include some other items that you have as well.

You need: game cards, broomstick, mask, silly hat, toy car, plastic bowl, ball, book, movie, t-shirt, hand towel, action figure or Barbie, backpack, stuffed animal, and the other 4 items that you have chosen.

When you print out the printables, make sure to write the page number on top of the page as I did on the picture. The document is saved as the correct page number.

Cut out 1 page at a time and then write the page number on the back of the card.

Once you have all the cards numbered, they can be mixed up and the game can begin.

This is an example of what an action sentence looks like.

Some of the actions can be kind of tricky so it will be up to you to make the official house rules. For example in this picture, my son had to bear crawl with a mask on his belly, which is seriously impossible to do, so we let him tuck the mask under his shirt. For my husband, I may not have been that nice.

Also, I tried really hard to make everything safe and fun for everyone, but if a combination of cards doesn’t seem safe to try then please don’t do it. Use your common sense.

So, the game is pretty straightforward when you get everything in order and so much fun to do. There are also many combinations so it will be really rare for you to have a repeat which means endless fun.

I hope you enjoy and as always if you like it pin it, share it, tweet it, whatever

4 Great Nature Walks To Take With Your Kids With Free Printables

whohastimeforthegym — Mon, 08 Apr 2013 13:36:53 +0000

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Sometimes I hear that kids make it difficult for parents to get exercise and occasionally that is true in our household. My philosophy is that kids want to play and be active, so play and be active with them. These nature walks are probably not going to be at 3 miles per hour that evidence suggests is going to make a huge difference in your health, but any exercise will be beneficial. So go out and get moving, experience nature with your kids, and get some vitamin D.
The first nature walk we did was an ABC scavenger hunt. I have seen a few different links for this and at this link is a free printable. We decided to just write out our letters on a piece of laminated paper and write what we found with a dry erase crayon.
T is for tree
B is for bark
R is for raindrops, lots of raindrops
Unfortunately, we got a little rained on so we didn't get to all the letters, but it was still fun getting out and playing regardless of the weather.
The next great scavenger hunt to try is a Toddler nature walk from Mama OT. Learn about all the health and safety benefits of taking your small child on a nature walk.

Have some older kids? Try this scavenger hunt from Minds in Bloom to see how well they can spot what is out place.

For kids of all ages, stop by The Taylor House to get a free printable for a fun nature scavenger hunt. This is a great list for any hiking or walking trail that you have nearby. Laminate it and use it over and over again.  
I hope you try one or all of these scavenger hunts and use them as a way to get out and get active with the family. Thanks for stopping by and if you like it pin it please



I Zumba’d On-Guest Post by Karen Reyes
whohastimeforthegym — Fri, 29 Mar 2013 15:24:42 +0000



Karen is still figuring out her way on her weight loss journey and these are her thoughts on her Zumba class. In the past, she has taken classes with Yoga Flirt (Yoga and Pole Dancing) and is a gymnastics instructor. She has many ups and downs with her weight loss success and is still trying to  find the right balance between fun exercise, family life and work. 
 
So, tonight I showed up to Zumba. I have tried it a couple times and found myself a bit lacking, but nonetheless, I showed up again. It was a new instructor. A tiny, cheerful little thing….really, the opposite of me in every way. I was not thrilled about being there, and I’m guessing my body language showed that.
Class started. At first I felt like a fish out of water. I was sure the people in back were staring and wondering what the fat, uncoordinated lady was doing in class. (yes, I’m working on the negative self-talk, but I’m here to be honest, and that is what I was thinking.) BUT, I zumba’d on. Then I started wondering how many songs were left in class. But, I Zumba’d on.
After a while, I started relaxing a bit. Some sexy songs came on and lots of hip circles ensued. I actually LIKE doing those. I noticed at first I felt almost self-conscious. Funny, because not too long ago I felt NO self-consciousness as I lapped danced, pole danced, and generally exercised nearly naked. It gave me a little something to think about.
I started to cut myself a little slack when I messed up the choreography. I PRIDE myself on doing things perfectly. Especially things I have previously excelled at, like dance. I noticed I was smiling a bit. And, even on occasion giggling. Not laughing AT myself, but ACTUALLY giggling with myself. Giving myself permission to mess up, and not care, and just ENJOY the class. And I Zumba’d on.
More sexy moves (oh yeah, I remember now WHY I like dancing). I thought of my sister who once told me, “Next time I try Zumba, I think I’ll need a DRINK first”. And that made me smile as I thought of her. I also thought she might be on to something. First, a drink would loosen up those hips, and chest shakes. Second, the drink would probably make it so I didn’t CARE that I messed up the choreography. Dorothy is a GENIUS! And I Zumba’d on.
The teacher started singing on occaision. I liked that. Sometimes people would join her on the stage. I like that too, see, it seems I LIKE the spotlight. I’d rather have an audience than BE the audience. So, maybe I’m inspired just a little to Zumba a bit more, and learn the choreography. In fact, I think I will. However, WILL I EVER get the courage to just jump on stage and not worry about being judged by everyone else in the class? I’m not sure. I hope so.
And I Zumba’d on.
As I Zumba’d I thought about my attitude and how much it had changed over the course of the class. I started thinking about sharing my experience with you, my facebook friends. I wondered how many of you might relate to my story, or find it encouraging or inspiring or just entertaining. And I thought, You know what? I’m gonna go home and write it out….and here I am.
By the end of class I realized that I was actually having fun AND exercising. And going once will maybe lead to going twice, and maybe I’m at a point where I’m READY to change my attitude again and head back toward that healthy place I found when I was pole dancing every week.
So, read this note. Share it with your friends. Tell me if you want to hear more of my ramblings. Or don’t. I don’t care. But I am gonna write when the feeling hits….so buckle up…it’s going to be an exciting ride!



   


Monopoly Jr. Exercise Game – Nailed It
whohastimeforthegym — Mon, 25 Mar 2013 21:28:40 +0000
Sometimes, it occasionally happens. I get a little overzealous when it comes to trying of thinking new ways to exercise with the family. My oldest son loves to have family game night and we can only play Twister Dance or Charades so much before we are tired of it. At the same time  I am trying to be active 20 minutes every night with them so I am trying to think of ways to keep that entertaining if we can’t make it to the park.

This week, I decided to try and make a regular favorite game into an exercise game. It was half successful. By half successful I mean the kids loved it, the hubby hated it and we turned a normally 15 minute game into a 45 minute game and still didn’t finish. You win some, you lose some.

Our game was Disney Monopoly, a pretty fun game that my 5 year old understands and my 3 year old is willing to pretend to participate. It is usually a winner for game night.
Don’t judge me, he’s an adult now.
Here is how the rules went:
Pass go: 20 sec plank
See Dr. Drakken: 5 pushups
Whenever you have to pay rent: 10 high knees
Cory’s Bicycle, Hanna’s limosine, or Kim Possible’s car (Roll again spaces): 5 mountain climbers
When you land on detention: 10  Burpees
Free Lunch: 10 jumping jacks
Whenever we landed on that particular space we would do that exercise.

Needless to say, this was a very busy game. The good news was, it was so hectic we couldn’t stop laughing and it ended up being pretty fun and we got a little exercise in.
Not everybody has this game, but you could easily do it to any board game. Just add some exercises to certain board spaces and get moving. The exercises could even be more kid friendly like jumping jacks, leap frogs, crab walks etc.
If you try it, let me know. I love to read your comments whether you were successful at making it through the game or not.

   


11 Excuse Busters For Riding Your Bike To Work
whohastimeforthegym — Sat, 23 Mar 2013 02:16:03 +0000
In only one week I am going to have a job that is less than 5 miles from my home. This means I am going to try to start biking to work and with that will most certainly come the excuses. This list comes from the book Bicycling Magazine’s 900 All-Time Best Tips  and I am hoping it will inspire me to skip the excuses and bike to work.

1. Excuse: It’s not safe to ride in rush hour traffic. Solution: Try back streets or secondary roads. You may have to ride a few extra minutes, but this may be enjoyable.
2. Excuse: I can’t afford a special commuter bike. Solution: Use your present bike or a used “beater”. It doesn’t need to cost much as long as it is reliable. A basic mountain with its tough wheels and upright riding position is ideal for riding in city streets.
3. Excuse: I have to dress nicely for work and can’t stuff my good clothes in panniers. Solution: Drive to work one time per week and drop off all your nice clothes, then bring home the dirty clothes.
4. Excuse: I don’t have a place to shower after arriving. Solution: To clean up, use a deodorant soap and washcloth at the sink. Or, douse a washcloth with rubbing alcohol and wipe yourself down. This cools your body while killing odor-causing germs.
5. Excuse: There’s no secure place to store my bike. Solution: It may not seem so, but check for a storage closet or out of the way corner somewhere. Or stash it with an acquaintance who lives nearby,at a bike shop, or at another business nearby that accommodates cyclists.
6. Excuse: I like to sleep, and I’d have to get up earlier if I rode my bike. Solution: An extra few minutes of sleep aren’t nearly as refreshing as a brisk morning ride. And your evening ride home will leave you relaxed, so you’ll sleep more soundly. Quality over quantity.
7. Excuse: Due to my work schedule, I’d have to ride home in the dark. Solution: Wear light-colored, reflective clothing, attach lights and reflectors, and use a route that is lit by streetlights.
8. Excuse: I don’t like riding int he cold/rain/snow. Solution: Don’t commute by bike on nasty days. But you may start looking forward to your daily rids so much that you invest in a wind jacket, rainwear, tights, mittens, balaclava, booties, thermal socks and the like.
9. Excuse: My commute is too far to ride. Solution: Consider cycling only partway. Drive to within a reasonable distance, park and ride the rest. Maybe you can even take a bus or train to where your bike is stashed.
10. Excuse: I live too close to work to make the riding worthwhile. Solution: Take a longer, more scenic route either going in or returning home.
11. Excuse: People will think I’m weird if  I ride a bike to work. Solution: These days, your coworkers will probably admire you because of your healthy and environmentally friendly choices. Who knows, maybe you will you inspire your coworkers to bike with you.
I hope that this list helps you think of ways to make biking to work a possibility for you. All of my previous excuses were listed here so now I really have to suck it up and just do it.
For more biking tips, check out this book:
Pavelka, Ed.. Bicycling magazine’s 900 all-time best tips: top riders share their secrets to maximize fun, safety, and performance. Emmaus, PA: Rodale :, 2000. Print.


   


Why The Library is My Favorite Resource for Active Ideas
whohastimeforthegym — Sun, 17 Mar 2013 00:48:20 +0000
I have been experiencing a little bit of blogger’s block this week. I have a very busy week ahead of me with work and school which of course means the blog came last. While I was doing some homework at the library and picking up books for my kids, I began to realize that I get a ton of my active ideas from the library.
                                                                                                                  
The library is probably one of my most favorite places ever. I currently have three library cards in my wallet; one for the town my school is in, one for my hometown and one for our current town.  I love to bring my kids there to sit in the kid’s area and read books for hours at a time, in the summertime we can even ride our bikes there. Most of the time libraries also have puzzles or other activities that the kids can quietly do. Today I wanted to share with you some of the active ideas I get from the library for me, my hubby and my kids.

This is a book all about very active games you can play with large or small groups. From indoor to outdoor, to water to winter games, this book contains a ton of ideas.

My husband and son have been watching a bit of “Survivorman” and have become a little obsessed with wilderness survival. I am hoping that this will inspire some exciting outdoor adventures for the family.

These are a couple of fun books I found that have a story line to go with yoga moves. It was a lot of fun to get up and do them during story time.

There are always fitness videos free or low cost. Some of the most fun fitness videos I have found for kids were “Care Bear Workout” and “Learn How To Hula Dance”. There varieties can be somewhat random, but that can make it so much more fun. Today I decided to change up my normal Pilates workout with some Tai Chi.

I plan on reading this to my children and then taking a walk to see how many different trees we can discover. There are always plenty of nature books for kids that set you out on a nature scavenger hunt.
I usually always pick up a hiking /walking trail book as well, but didn’t end up getting one this time. Those can be great ways to discover new trails nearby.
The beautiful thing about the library is that you never know what you can discover. There are sometimes random,  books that shine a new light on an old activity or you can learn about a new active hobby.
Share some great active books that you have found from  your library. I love to hear from you.


   


The Active Parent Challenge
whohastimeforthegym — Wed, 13 Mar 2013 13:40:05 +0000