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Exercise for all ages 

There are also some simple exercises you can do at home to help maintain your independence; here are some ideas for you to try!

If you haven't exercised in a while, are recovering form an illness or have a chronic condition and are worried about the risks of being active, make sure you talk to your doctor or allied health professional before you start.

Knee extensions 

  • Sit upright with your feet touching the floor, brace your abdominals.
  • Slowly lift one foot off the ground and fully straighten your leg.
  • If able, hold your leg up in the fully extended position for a count of 5 seconds.
  • Slowly lower your leg back down to the original starting position.
  • Repeat with the other leg.
  • Repeat 3 times on each leg, then rest and do a second set of 3.
  • Progress to 2 sets of 10 times, making sure you alternate legs to allow muscles to rest.

knee-ext

Wall pushaways

  • Stand and face a wall about an arms’ length away.
  • Have your feet flat on the floor, at a comfortable distance apart.
  • Place your hands on the wall at shoulder height.
  • Keep your legs straight, brace your abdominals.
  • Bend your arms, inhale and lean your body towards the wall.
  • Allow your heels to lift off the floor slowly.
  • Exhale and push yourself back to the original starting position.
  • Start with 3 times (1 set).
  • Rest and do a 2nd set.
  • Progress slowly to 2 sets of 5 times, s-l-o-w-l-y and comfortably.

wall-push

Calf and toe raises

  • Stand with your back straight and feet shoulder width apart.
  • Use both hands to hold onto something to support yourself.
  • Brace your abdominals, look ahead facing your support.
  • Slowly raise your heels off the ground, as high as possible and then slowly lower them back to the ground.
  • Repeat the movements 3 times, then slowly progress to 10 times.
  • Try using less support as you become more confident – holding with just one finger and gradually building up to no support; this will improve your balance as well as your calf strength.
  • For toe raises, follow the instructions above but lift your toes instead of your heels.

calf

If you would like any further information about home exercise resources, visit www.activeageing.org.au or phone Active Ageing Australia on (08) 8362 5599. Written by Shirley Armstrong, Project Officer, Active Ageing Australia.

Read the original article

Click here to read the original article. Published in Diabetes SA Living Magazine – March 2015, page 25; Author: Shirley Armstrong, Project Officer, Active Ageing Australia.

Additional information

 
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Have you tried yoga?

yogaWhen you hear the word yoga, what springs to mind? People in weird pretzel-like shapes? Someone sitting on a mountain top in the lotus position?

As someone who has practiced yoga for 30 years and lived with type 1 diabetes for 8 of those, I can confidently share that yoga is not about touching your toes or ‘zenning out’ on top of a mountain. The word yoga means to yoke or unite. A deeper and more profound meaning of yoga is oneness or wholeness.

As in, when two things join together they become one. Like when you set a goal, put all your effort in and reach its fruition – there’s a sense of achievement, relaxation and peace. The practices of yoga are also tried and true methods for releasing stress and developing physical and mental strength.

For a person living with diabetes, yoga has even more benefits. It can support you in helping to achieve better blood glucose levels, increased insulin sensitivity, enhanced fitness levels, improved breath capacity, better-quality sleep, weight loss and a more stable mood.

Why do you reap these benefits?

Because the physical practice of yoga incorporates stretches and strengthening exercises which increase muscle performance making them more sensitive to insulin, while the breathing practices bring the mind into a one pointed focus. When the breath, body and mind are brought together, the habit of getting stuck in stressful thought patterns is released. It’s hard to think about anything when you’re breathing through the intensity of a hamstring stretch!

Yoga isn’t one size fits all

There is a yoga practice that is perfect for you and the type of diabetes you have. Living with diabetes means the landscape can change continuously. Want to lose weight or are you dealing with a stubborn high? Chasing a low and feeling stressed? Want to get more in touch with the mental benefits? Yoga has your back.

When I first started yoga I couldn’t see the point

It hurt, made me impatient and I felt ridiculous trying to slow down my mind long enough to take a breath. But if I’d let those things stop me I certainly wouldn’t have coped with my initial diagnosis of type 1 diabetes 25 years later.

Rather than thinking that yoga had failed me I saw yoga as the one thing that kept me balanced. Now my daily yoga practice fits perfectly into my daily diabetes management plan; and I’m convinced it can support you too regardless of your age, type of diabetes or level of experience.

Want to know more?

Here are 3 simple things you can do to get started with yoga.

1. Check out a local beginner’s class.

Try out a few teachers and styles until something fits. There are plenty of online yoga programs, but nothing beats a hands on experience with a real person. And it’s healthier! Being around people who think like you supports you in making a commitment to your health and wellbeing.

2. Learn what your breath is doing and how changing your breath can change the way you respond to stress.

Stop right now and notice; are you breathing in and out through your nose? Your mouth? Are you holding your breath? Don’t try and change the breath yet. Instead keep your mind on your breath. This is the first stage of any yoga practice. Taking a few moments to notice where you are. Then any step you take forward is in the right direction.

3. Bring your breath and movement together.

This is a simple exercise you can do anywhere anytime. Even at your desk. 

  • Sit comfortably on a chair with both feet flat on the floor, or sit in a comfortable position on the floor.
  • Have your arms by your sides.
  • On your next inhalation raise the arms out to the side and up over head, bringing the palms to touch.
  • On your next exhalation lower the arms back down by your sides.
  • The most important thing is to coordinate your movement with your breath. So the palms meet at the top of your inhalation and the arms drop back down at the bottom of your exhalation.
  • The slower you move your arms the slower the breath.

Start simply though

If your inhalation and exhalation are short just move your arms a little faster. Do this exercise 5-10 times and then move into your day.

Why not give yoga a go and see how you feel.

Rachel Zinman

Rachel Zinman is a senior yoga teacher and teacher trainer with over 30 years' experience, teaching nationally and internationally. She is currently completing a book on Yoga for Diabetes. Visit her blog for more information via: www.yogafordiabetesblog.com 

Read the original article

Click here to read the original article. Published in Diabetes SA Living Magazine – July 2016, page 28; Author: Rachel Zinman.

Additional information

 
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Exercise – do you get enough?

trackersRegular physical activity is very beneficial for people living with diabetes. Exercise is an important part of diabetes management as it can help insulin work more effectively, help maintain a healthy weight, decrease the risk of heart disease, lower blood pressure, reduce stress and of course it makes you feel good. But how much exercise do we need and how do we know we are doing enough? As a general guide, everyone should aim to do 30 minutes of physical activity or around 10,000 steps each day for good health; but how do we know that we have achieved this?

Pedometers

Wearing a pedometer is a good place to start if you want an inexpensive way to keep track of how many steps you are doing. Some of the latest smart phones even have built in applications (or an application you can download for free) where your actual phone can be used as a pedometer to not only track your daily steps, but also tell you how many calories/kilojoules you’ve burned. Some smart phones even have a sensor on the back which can measure a person’s heart rate! If you do not have a smart phone, then a pedometer can be an inexpensive way for you to keep track of how many steps you take each day. Once you are aware of how many steps you are taking, you can try to increase this to reach the 10,000 steps per day target; or if weight loss is your goal, 12,000 or more steps per day.

Fitness trackers

Technology is advancing very quickly away from the everyday pedometer and now you can get fitness trackers that you can wear on your wrist. These fitness trackers can measure the distance you’ve walked, run, cycled or swum, how many stairs you’ve climbed, how many calories/kilojoules you’ve burned, your heart rate and even track the amount and quality of sleep you have, each day.

Some even contain a GPS to accurately track your running and can also act as a watch. These devices sync with an app on your smart phone so you can track how much activity you’re doing each day. There are also some bonus features on these apps where you can insert what you are eating so you can set calorie/kilojoule goals as well as fitness goals for each day.

Which is the best?

When it comes to finding a fitness tracker that is right for you, each device measures different things so you should think about what you need in a tracker and research the different types to find one that most suits your needs. For example if you are a swimmer and want to track how many laps you do in the pool, you will have a smaller selection to choose from as many fitness trackers are not waterproof.

Tracking your level of physical activity each day can help with your diabetes management as exercise can positively impact on blood glucose levels.

There are many different types of fitness trackers available on the market, so try to find one that is suitable for you and what you do. Make sure you consider the cost too. Sometimes the more expensive devices aren’t always better, so shop around.

Why not try a pedometer or a new fitness tracker device today, start small and walk towards the 10,000 steps a day goal! 

Read the original article

Click here to read the original article. Published in Diabetes SA Living Magazine – November 2016, page 28.

 
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Living – July 2017

2017-July-LivingLiving — July has been distributed to the Diabetes SA members. 

Become a member today and receive the latest issue of Living in a Welcome Pack.

Highlights included:

Regulars

Health and Wellbeing

  • Benefits of sleep
  • Kids Camps
  • Cholesterol
  • Annual cycle of care
  • Continuous glucose monitoring
  • Lipohypertrophy

Food

  • Macronutrients
  • Four delicious recipes to try
  • Food security - making food affortable
  • The benefits of mushrooms - A nutritional profile to fungi

Education

  • Education planner
  • New programs launch in July
  • Expert Speaker series

Community

  • Diabetes and travelling
  • Staying healthy on holidays
  • National Diabetes Week 2017

Retail Update

  • Sock sale, save up to 32%

Click here to view previous editions of Living Magazine.

 
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CEO's message – Living July 2017

CEO Living

This edition of Living is jam-packed with great information so much so that I found myself learning a few new things reading the articles. As they say you are never too old to learn something new and this was certainly the case for Darryl Stoldt a member of Diabetes SA who after a life changing experience embraced this ethos and changed his life. What a positive and inspiring story to share.

Like Darryl and many of our members know, the management of diabetes is often a team approach and in this edition we remind people of the importance of an annual cycle of care that monitors the effects of diabetes on different parts of the body. The article on page 14 provides information about what you need to do each year to ensure that your health is in the best that it can be when managing diabetes.

To support you in your diabetes management on page 16 we have introduced new education sessions that will launch in July. These new sessions will be part of our education offering and I would encourage you to take the opportunity to book into these sessions even if you have been diagnosed for a while or recently. Like Darryl said "every bit of information or help you get offered don’t; be ashamed to accept it, all the help you can get, take it." Alternatively book into the National Diabetes Seminar on Saturday 8 July where Dr Ian Tucker and Dr Kim Pese will be speaking about some of the most sensitive issues that we find embarrassing to speak about. See page 15 for more details.

As what we eat plays an integral role in the management of diabetes, the articles on macronutrients and food security and making food affordable is a great read and provides many helpful hints and tips for ensuring that we eat well not to mention that there are some lovely winter warmers to cook.

Often this time of the year we receive many enquiries from people with diabetes looking to travel overseas, this year we have answered all your questions in the article diabetes and travelling and have also included helpful hints to stay well whilst travelling.

As I round off the CEO’s message for this edition it is fitting that I end on the high note of our Kids Camp that was held recently. It always amazes me the courage that these children show dealing with their diagnosis and managing their diabetes day to day. Whilst some have attended camps before, others are first timers but all come together in a very supportive environment to learn about managing their diabetes and to share their experiences with their peers. As you can see from the parent’s feedback on page 23 providing these camps is a fantastic way for children to learn about their diabetes, overcome their fears and be proud of their achievements. Well done to all!!

On that note, stay healthy and happy!

Angelique Pasalidis, CEO Diabetes SA

Living – July 2017 

This CEO's message was originally published in Living — July 2017.

 
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NAIDOC Week 2017

NAIDOC Week is held in the first full week of July. It is a time to celebrate Aboriginal and Torres Strait Islander history, culture and achievements and is an opportunity to recognise the contributions that Indigenous Australians make to our country and our society.

We encourage all Australians to participate in the celebrations and activities that take place across the nation during NAIDOC Week.

Meet Diabetes SA at one of the following NAIDOC events:

2017 NAIDOC FAMILY FUN DAY – Pike Wiya Health Service

When: Wednesday 5 July 2017 11am – 3pm

Where: Pika Wiya Health Service 40 Dartmouth Street, Port Augusta

Please come along and support your local community in celebration of NAIDOC week.

Come and say hello to the friendly Diabetes SA team who will be available to answer any diabetes-related questions on the day.

Click here to find out more the NAIDOC FAMILY FUN DAY – Pike Wiya Health Service.

NAIDOC-pt-augusta

Diabetes SA had the privilege of attending the NAIDOC Family Fun day held at Pika Wiya Health Service at Port Augusta held on Wednesday 5th July. Our Health Services team were there to showcase our resources and offer friendly advice and education for any diabetes-related questions. We provided resource packs, risk assessment tools, and promoted healthy eating by handing out beautiful seasonal fruit and almonds for people to enjoy.

The interactive 'sugar content' display of drinks and our blood vessel display were also a great hit.

Many families attended the event and enjoyed the nice weather combined with a BBQ lunch and kangaroo tail fresh out of the campfire.

There was also plenty of activities for the children, with face painting, art and craft stalls including rock painting and much more.

The event was a great success, so be sure to check out our event photos!

2017 NAIDOC FAMILY FUN DAY

When: Friday 7 July 2017 11:00am – 03:30pm

Where: Victoria Park Fullarton Road, Adelaide

Please come along and support your local community, and say hello to our Health Services team who will be at the Diabetes SA stall in Victoria Park, and available to answer any diabetes-related questions.

The 2017 NAIDOC SA March and Family Fun Day are amongst the biggest events on the South Australian NAIDOC Calendar.

The 2017 NAIDOC SA March starts at Tarntanyangga (Victoria Square), on Friday 8 July in the morning, heading to Parliament House.

The NAIDOC March will leave Victoria Square at 11.00am. Celebrations will follow at the family fun day at Tarntanyangga (Victoria Square) with 40 stall holders from Government and Non-Government organisations, Men's Zone, Women's Zone, Elders Zone, Be Active Zone, Small Business Zone and Children's Zone, Food and free concert. For more information please contact This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

Gather at Tarntanyangga (Victoria Square) at 10.30am for a 11.00am start. March proceeds down King William Street to Parliament House. Family Fun Day at 11.00am - 3.30pm. This is a free community event.

Click here to find out more.

NDSS-NAIDOC1

ndss-15mm

The National Diabetes Services Scheme (NDSS) is an initiative of the Australian Government administered with the assistance of Diabetes Australia.

 
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