Tag: walking

Fitness

Getting Active with Pokemon Go

Posted on by mghdiabeteseducation

By Chrisanne Sikora, Sr. Project Specialist
Diabetes Self-Management Education Program

Chrisanne headshot

By now you’ve probably heard of Pokémon GO, the Augmented Reality mobile game where players “catch” virtual creatures in the real world. Out of curiosity, I downloaded the app while I was on vacation.  After about a week of playing around with the game I still don’t quite get many of the details about leveling up your Pokémon or challenging other players to competitions (yet). Finding and catching Pokémon, though? THAT I get and it ties in with what I find most appealing about the game: it encourages you to get up and get active.

The game uses your phone’s GPS to track your location and movements. As you move, your character in the game moves as well. Places where Pokémon will appear are marked on the map and when you get close, you “catch” them using the phone’s camera. While you may be able to find a couple in your home like I did, catching all 100+ different types of creatures (one of the goals of the game) means heading outside and exploring. The more you walk around, the more likely you are to find new and different types of Pokémon.

While you’re out catching Pokémon, you’ll also encounter “Pokéstops” where you can pick up useful items. These places usually match up with real life landmarks or interesting sites. The more of these sites you visit, the more items you’ll collect (and the more walking you’ll do). Eggs are one type of item you can find at these stops. To find out what’s inside your egg, all you have to do is walk. After a certain distance (the app tracks it for you), it will hatch. There may even be a Pokémon inside!

It’s a cute way to spend time with friends and family, or jazz up your regular routine if playing solo. I had the app open when I went walking the other day and found several Pokémon and Pokéstops along one of my regular walking routes. If you do decide to try it, make sure to pay attention to what’s around you and be respectful of other people’s property.

0
Diabetes ABCs

Diabetes ABCs: E

Posted on by mghdiabeteseducation

Exercise
By Paula Cerqueira, Dietetic Intern 

E

Exercise is an integral part of diabetes management. It helps improve blood glucose control in the long run; reduces insulin resistance; increases insulin sensitivity for up to 72 hours after an activity session; promotes modest weight loss and weight maintenance; lowers blood pressure, LDL (bad) cholesterol and triglycerides; decreases risk of heart disease and stroke; and reduces stress, anxiety and depression.

In order to get the greatest benefits from your workouts, it’s recommended that you participate in 150 minutes per week of moderately intense physical activity, such as: walking at a brisk pace, jogging, swimming, bicycling, playing tennis or using an elliptical.

While exercise is an important part of any diabetes treatment plan, it needs to be started carefully.  Check in with your healthcare provider before starting an exercise program. For those who take insulin or medication that stimulates insulin production, it’s critical to check your blood sugar levels before, after, and during your workout to avoid dangerous blood sugar fluctuations.

Prior to exercise, if your blood sugar is below 80 mg/dL, it may be too low to safely do moderate physical activity.  Eat a small carbohydrate-containing snack, such as a medium piece of fruit or a slice of toast, before you begin your workout.  If your blood sugar levels are greater than 250 mg/dL, you should test your urine for ketones (a byproduct of fat metabolism). Hormones associated with exercise can further raise blood ketones and cause a drop in your blood pH.  Wait to exercise until urine ketones are at a low level. Contact your healthcare provider with any questions regarding exercise and/or your diabetes care plan.

(Reviewed by Debra Powers, MS, RD, CDE, LDN, Senior Clinical Nutritionist)
0
Fitness, Guest Post, My Story

My Daily Exercise

Posted on by mghdiabeteseducation

By Monica

I usually take my lunch away from the office.  It’s not just to get away from my desk for a little bit, it’s a chance to do some exercise while I’m at work.  I used to have a gym membership but it just didn’t work for me.  Getting to the gym, needing to change clothes and getting back to work in such a short period of time was stressful!  Now, instead of going to the gym I go for a walk at lunch. 

When the weather is nice, I walk up to City Hall.  On days when it’s cold or rainy I still go for my walk but instead of going out, I walk around the first floor of the hospital.  It’s great because no one needs to know I’m exercising and while the pace may be slower, at least I’m still moving and burning calories.  A friend gave me a pedometer recently and I’ve been wearing it for a week or two now.  Seeing how many steps I take while at work and how many calories I burn in just half a day is amazing.  Wearing the pedometer has motivated me to walk even more.  

At home, I sometimes go to the park (it’s a great option if you have kids and time to go for a walk after dinner) but more often I spend time gardening.  I grow flowers as well as vegetables like green peppers, cucumbers and squash— things that need to be watered every day.  Gardening is also very relaxing, and even if you have a small yard or live in an apartment you can still grow some fresh vegetables for yourself.     

Here are some other suggestions for getting exercise.  If you take the train or a bus to work, get off a stop early and walk the rest of the way.  We’re lucky to have a T stop right outside Mass General, but maybe you can try getting off atPark Street.  If you’re going shopping, find a parking spot farther away from the store (and wear comfortable shoes, not high heels).  Take the stairs if you can.  I rarely take the elevator if I’m going down stairs, and make a point of walking up the stairs to my office at least once a day—and my office is on the seventh floor. 

The most important thing is exercise can be anywhere.  It doesn’t have to be just outside or at the gym.

1
Fitness

Spring Fitness Ideas

Posted on by mghdiabeteseducation

woman running outside wth dogAre you finding it harder to feel motivated to exercise?  Is your regular exercise routine feeling a little well, dull?  You may be in a bit of a fitness rut.  

Let’s face it, winter sometimes means exercise is primarily an indoor activity (it’s cold and windy, it gets dark early, there’s a mountain of snow on the sidewalk, etc).  Doing the same exercise in the same setting, whether at home or at the gym, does get tiring after a while.  If this sounds familiar, it may be time to give your routine a pick-me-up.  Not only is it a great way to combat the boredom factor, it’s great for your body too.  Adding variety to your workouts keeps your body guessing so you can continue to build strength and endurance.  As the weather gets milder, there are plenty of opportunities to mix up your routine with some outdoor exercise. 

One of the best outdoor activities is walking. It’s an easy and effective way to exercise, and since there’s no fancy equipment required (aside from a good pair of sneakers) it’s an activity you can do anywhere.  You can go for a walk at lunch or stop at the high school on your way home from work and do a couple of laps around the track.  There are plenty of great places to walk in Boston, as well as a number of hiking and walking trails in many of the state parks and forests.  

Take a pedometer with you to track the number of steps you take—see if you can work up to 10,000 steps a day.  Pedometers vary in price and number of functions (some only count steps, while others measure things like distance traveled, calories burned and average speed) and are available online and in department or sporting goods stores (there are even pedometer apps for the iPhone or iPod touch). 

Do you usually ride the exercise bike at the gym?  Mix it up by going for a bike ride instead.  The new scenery will make your ride more interesting, and changes in terrain add a greater degree of difficulty than a stationary bike (and, if you’re looking to reduce your carbon footprint, biking is an environmentally friendly mode of transportation).  Don’t have your own bike?  The city of Boston recently announced plans to launch a bike share-program this summer.  Participants can rent bicycles from kiosks located around the city; so if you live in or near the city, you can still enjoy the benefits of an outdoor bike ride. 

Another great benefit to biking (and walking, too) is the ability to bring along a friend.  Working out with a buddy can help you stay motivated to stick with your routine, and you both can push each other to work harder.  Whatever activity you choose, it’s a good idea to talk to your healthcare provider before starting an exercise program.  Also, be sure to monitor your blood sugar and carry a snack or fast acting glucose to treat potential lows.       

What are your favorite spring-time exercise activities?  Do you garden?  Play sports? Run?  We’d love to hear your suggestions.

(Information reviewed by the Clubs at Charles River Park)
0