For the second installment of our series dedicated to bringing attention to Diabetes Awareness Month, ThirdAge interviewed fitness expert and former "Biggest Loser" coach Kim Lyons. As part of the "Take the Next Step" initiative in conjunction with "Taking Control of Your Diabetes," Kim has developed workout strategies for patients with painful diabetic peripheral neuropathy (pDPN). What we discovered when we talked with Kim is that her advice is not only a boon for pDPN sufferers but that anyone with mobility challenges can benefit from it.
For that matter, even if you take regular walks or get to the gym fairly faithfully, adding Kim's low-impact plan to your routine can boost your overall wellness quotient and help you lower your risk for developing diabetes. It's a chronic and potentially fatal disease that currently affects 26 million Americans, so whether you're one of that number or just don't want to become a statistic, "staying active," to use Kim's favorite phrase, is vitally important.
"I like to avoid the word 'exercise,'" Kim says, "That's an automatic turn-off for a lot of people. It just sounds so boring and hard. And for those with pDPN, it's even more unappealing. This complication of Diabetes 2 most often strikes the feet so sufferers can't bear the thought of doing anything that requires weight bearing. The trouble is that inactivity can create a vicious cycle. Slowing down usually leads to putting on extra pounds and that in turn may lead to worsening symptoms of pDPN. A burning, stinging, or stabbing sensation can become so pronounced that it disrupts sleep and impairs the quality of life in general."
Here are Kim's clever and effective tips for staying active even when you're not on your feet:
Use Resistance Bands
"You can buy these stretchy lengths of rubber online at Amazon and other places," Kim says. "They are inexpensive, at about $10 each, and they come in various strengths indicated by different colors. You can get a package that has an illustrated instruction booklet showing you how to do seated repetitions to gain flexibility and muscle power."
Kim recommends starting slowly with a low-strength band for a few minutes a day once or twice a week. "Add repetitions and sessions as you get better at this," she says. "Professional athletes and dancers swear by resistance bands and so do physical therapists. You'll be amazed at how much good they will do for you over time. And you never have to get up off the floor or the couch!"
Swimming
"This is an old standby," Kim says. "But what I've discovered is that people know it's a good idea, but they don't do it because they're intimidated by the thought of putting on a revealing suit and going to a pool full of skinny classmates. I encourage my clients to ask a swim instructor if they may watch a couple of times while they're still in their street clothes. Instructors usually welcome this idea and that way at least I get reluctant people to visit the facility. Once there, they see that nobody has a perfect body and that everyone is supportive and having a good time. Before long, they'll be in the water enjoying one of the best kinds of activity available.
Gardening
"Get a pair of knees pads and start planting!" Kim says. "The fresh air and the sense of accomplishment when you harvest your crops or see your flowers bloom are incentives to keep at it. You'll be getting plenty of upper body motion, burning calories, and the word 'exercise' won't even come to mind."
Riding a Bike
"A stationary bike is a good investment for bad weather days," Kim says. "Even better, though, get out and ride with friends and family for outings that won't feel like chores at all. The circular motion is great for cardio and your feet won't hurt as long as you're wearing supportive, cushioned shoes fit for you by a podiatrist."
Vary Your Routine
"Maybe you'll decide to work with your resistance bands on Monday and Wednesday, ride your bike Tuesday and Thursday, swim on Friday, and do some gardening on the weekend," Kim says. "Then you can switch it up the next week so nothing ever becomes old. The idea is to have fun staying active. Then you won't be tempted to be sedentary. You won't want to miss out on the action! The more you move, the better you'll feel, and the better you feel, the more you'll move. It's a win win situation if there ever were one!"
Take a look at the earlier article in our diabetes series for this month Taking Control Of Your Diabetes
