Category: fitness

November Is National Diabetes Month

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Girl testing blood sugar

Diabetes is a chronic health condition that affects more than 37 million U.S. adults. In the last 20 years the number of adults diagnosed has more than doubled, and one in five of all adults with diabetes do not know they have it.

Most of the food we eat is converted into glucose (sugar). Glucose is used as energy to fuel our bodies, including our muscles and brains. Too much glucose in our blood causes damage to our eyes, nerves, kidneys, and hearts. Insulin is a hormone that allows our body to use glucose for energy.

Type 2 diabetes occurs when a person’s body does not use insulin well. More than 90% of people with diabetes have type 2, which develops over many years. You can manage symptoms or prevent type 2 diabetes by being physically active, eating nutritious food, and maintaining a healthy body weight.

Type 1 diabetes is when a person’s body does not make enough insulin. People with type 1 diabetes need to take insulin to manage their blood glucose.

Talk to your health care provider if you have questions about diabetes or visit the CDC Diabetes website, www.cdc.gov/diabetes/basics, for more information.

Sources:
Centers for Disease Control and Prevention, www.cdc.gov
Iowa Public Health, go.iastate.edu/QC72N8

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Workout Videos to Keep You Motivated!

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Online workout videos give you the flexibility to choose what you do and when you do it. A variety of physical activity options can help you get out of a rut and be active in the comfort of your own home.

For free, easy-to-use videos, go to
Spend Smart. Eat Smart., spendsmart.extension.iastate.edu/video-category/physical-activity/. Workout options include cardio, stretching, and strength training. Low impact and chair workouts are also included.

Being physically active improves your mood, helps manage weight, reduces risk of disease, improves brain health, and strengthens bones and muscles. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.

Sources:
Centers for Disease Control and Prevention, cdc.gov/physicalactivity/
Spend Smart. Eat Smart., go.iastate.edu/Q6EUYK

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Plan Your Move

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The health benefits of regular physical activity are well known, but many of us do not make it a part of our daily routine. Are you active for at least 30 minutes 5 days a week, or 150 minutes a week? Do you engage in muscle strengthening activity 2 days each week? If not, check out these tips:

  • Keep track! Schedule time on your calendar for at least 30 minutes of physical activity 5 days each week. Find activities you enjoy like taking a walk outside or going for a swim.
  • Ask for a partner to join you. Enjoy time with friends and family when you are active. Find an exercise partner to support you and hold you accountable.
  • Join a fitness class. Joining a class can help you stick with it.
  • Find activities you can do all year. Find an indoor place to walk like the grocery store or Walmart or watch an online exercise video when it isn’t nice outside.
Two people walking
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Resources to Help You Move More

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Getting regular exercise and physical activity benefits everyone, including those with Parkinson’s disease. Being physically active can improve your mood, help you focus, reduce stress, and improve sleep. Adults need a mix of aerobic (such as walking or biking) and muscle-strengthening activity to stay healthy. Aim for at least 150 minutes of aerobic activity per week and muscle-strengthening activities at least 2 days per week. Move Your Way®, health.gov/moveyourway, provides tools and resources to make your personalized activity plan.

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Physical Activity at Your Fingertips

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Physical activity apps allow people to work out at home while still following guided workouts and being motivated by a trainer or instructor. Here are some factors to consider before downloading:

  1. Credible instructors. For safety purposes and best results, choose an app with workouts that are created or led by certified fitness experts.
  2. Fitness goals. Select an app that caters to your exercise needs
  3. Budget. While some are totally free, most apps require a monthly subscription cost.
  4. Equipment needed. Most apps offer classes that require some equipment, like yoga blocks, dumbbells, or kettlebells. Look for an app with classes that are compatible with your current home gym setup.
  5. User reviews. Reading what other users think can be valuable as you decide whether a workout app will be the right fit for you.

There’s nothing wrong with trying out a few fitness apps before settling on one—the most important thing is that it helps you reach your goals safely and effectively. One such app is Spend Smart. Eat Smart., spendsmart.extension.iastate.edu. In addition to recipes, Iowa State University Extension and Outreach’s Spend Smart. Eat Smart. app has a variety of physical activity videos. There are seated and standing workouts, and minimal equipment is needed. Workouts are 20 minutes or less.

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Love Your Body

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While scrolling through social media, do you compare yourself with people who appear physically fit? Does it make you feel bad about your body? You are not alone. Poor or distorted body image issues have increased and affect people of all ages. This can lead to unhealthy practices with food and exercise.

A positive body image increases confidence (self-efficacy), self-acceptance, and healthy behaviors. Changing how you think, see, and feel will help you to learn to love your body. Here are some ways to help achieve and maintain a positive body image.

  • Concentrate on what makes you special by exploring your unique skills and talents.
  • Make a list of positive things to say to yourself and repeat the affirmations daily.
  • Focus on appreciating and respecting your body. Plan time to relax and celebrate what your body can do.
  • Set goals to improve your overall health and well-being.
  • Speak out against unrealistic images of beauty portrayed in the media.

Source: National Eating Disorder Collaboration-NEDC Fact Sheet – Body Image, go.iastate.edu/FZSEW2.

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The Joy of Physical Activity

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Workout equipment

The weather outside may be frightful, but that does not have to make your winter any less delightful! Planning workouts ahead of time allows for consistent exercise habits. Setting goals and keeping track of your progress can be good motivators.

This time of year, there are many advertisements for workout challenges. You can even design your own 30-day challenge.

You can create your own 30-day challenge using free online videos on the ISU Extension and Outreach SpendSmart. EatSmart. website, go.iastate.edu/Q6EUYK. Aim for 150 minutes of moderate physical activity weekly using a variety of aerobic, strength training, and stretching routines.

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Plan for Success

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When it comes to being physically active, consistency is key. Knowing your challenges and taking steps to overcome them will help you develop and maintain a physical activity routine. Here are a few tips to help you achieve the goal of regular physical activity.

  • Know Your Why. What will keep you going?
  • Make a plan. You could commit to the same time each day. Follow a workout plan to stay on track and be accountable.
  • Set reminders. These alert you it’s time to get active. Try setting an alarm or keeping your workout clothes in your work bag. Reminders can be important in creating routines.
  • Make it easy. You are more likely to stick with a plan that fits your fitness level. Park further from the store. Take the stairs. Even 10-minute walks throughout the day add up!
  • Track your progress. Track your progress. Hold yourself accountable and check in on yourself.
  • Make it enjoyable. Make it interesting and fun!

Exercise isn’t about doing it every day or being “motivated enough.” It’s about moving more!

Learn more about physical activity at go.iastate.edu/EYOYWI

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Virtual Fitness Resources

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Aim for 30 minutes of physical activity a day. A wealth of resources to get you moving is just a click away!

ISU Extension’s Spend Smart. Eat Smart website, spendsmart.extension.iastate.edu/, includes nine videos
such as chair workouts, low impact cardio, cardio intervals, and more. They are safe, free, and easy to follow for all ages and physical activity levels.

Find our fitness resources at: go.iastate.edu/Q6EUYK

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Discover Iowa by Trail

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The Physical Activity Guidelines for Americans recommends at least 150 to 300 minutes (30 to 60 minutes, 5 days weekly) of moderate-intensity aerobic activity, such as brisk walking, swimming, biking, or hiking each week.

Did you know there are more than 1,800 miles of trails in Iowa available to explore on foot or by bike? Iowa by Trail is a resource from the Iowa Natural Heritage Foundation. It is available as an app or on the Iowa by Trail website, go.iastate.edu/XOJQ8I. Search for trails by location and find information on distance, surface, and accessibility. The app allows users to track the trails they completed and the distance they traveled.

To download the app on a cellular device, open the App Store. Search for the app using the Search tab. Tap “download” to install the app. Check out this resource to learn why Iowa is referred to as the “Trail Capital of the Nation.”

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