You At Your Best

By KareN rice NWa Democrat-Gazette Exercise is an important lifestyle factor in the fight against obesity and type 2 diabetes for adults and children alike—it burns calories, boosts your metabolism and may even help the body use insulin more effectively. Casi Shanks, Fitness Coordinator for The Jones Center in Springdale, believes that it's important for every member of the family to build an active lifestyle year-round. Adults should aim for 30 minutes of moderate exercise daily, while kids need 60 minutes a day. "Children are more likely to retain healthy habits when they are established early in life," she maintains. Make it fun Exercise should not be a chore or boring. For kids and adults alike, it's important to combine exercise with a sense of adventure and play. "All movement counts and the most important part is to discover the ways you LIKE to move your body," Casi says. "If being in a gym is not your idea of fun, look around at all the options available in northwest Arkansas," Casi advises. "Learn to rock climb, take the family to a trampoline facility or play laser tag together. Hike one of our endlessly beautiful trails which are fun even in the cooler months." On the other hand, if you've always wanted to learn how to work out at a gym, visit your local fitness facility. Casi points out that most are geared for beginners and have introductory programs that will pair you with a certified personal trainer to help you learn along the way. Muscle up According to the Mayo Clinic, the greatest benefit comes from a fitness program that includes both aerobic exercise and resistance training. A study of nearly 14,000 subjects found that a 10 percent increase in muscle mass correlated to a 23 percent drop in prediabetes. Something as simple as taking the stairs can help build muscle. Casi suggests training with kettlebells, dumbbells and medicine balls. Aim for at least 20 minutes of resistance training, three times a week. Always speak with your doctor before beginning an exercise program or exploring any alternatives to your current diabetes treatment. Movement is medicine By KareN rice NWa Democrat-Gazette Fall is a great time for traveling in Northwest Arkansas—the weather is crisp and the leaves are beautiful. And the holidays are busy times for domestic and international travel as well. Getting away from your day-to-day routine is a good thing, but Freeman Health System diabetes program coordinator Susan Pittman warns that any change in a diabetic's routine may increase the risk of high or low blood sugar. "Often when you are traveling, you are walking more," Susan points out. "On the other hand, you may be eating more unfamiliar foods that you are not able to count as easily into your meal plan." That—along with time zone changes, delayed meal times and other unexpected travel glitches—is why diabetics should monitor blood sugar closely and keep their meter and extra strips on hand when traveling. Susan advises keeping nonperishable snacks like glucose tablets and juice boxes handy. "If your blood sugar has dropped to less than 70 mg/ dL, you'll need to consume a fast acting carbohydrate such as the glucose tablets or juice," Susan says. If you are going to be gone on an overnight trip, make sure to bring extra medication and supplies in case you are delayed getting back home. (Think about bringing twice the amount of supplies you think you'll need.) Make a list of your healthcare providers and medications, carry a copy of your insurance card, pharmacy number and emergency contact phone numbers. All diabetes supplies are fine for carry-ons. Insulin is not subject to the 3-ounce liquid limit. Ask your physician for a note to help you get diabetes supplies through security at the airport. For more information, call the TSA toll-free help line at (855) 787-2227, or visit diabetes. org/airportsecurity. If you don't speak the language of your destination, write down translations or use a translation app for phrases such as "I have diabetes," "I need juice," and "Where is the hospital?" Investing in some travel prep up front will give you more time to relax and enjoy your journey. Bon voyage! Tips for traveling with diabetes Fight diabetes with fitness 10% More Muscle Mass = 23% drop in prediabeTes 16 | YOU AT YOUR BEST | nwAdg.cOm/YOUATYOURBEST nOvEmBER - diABETES | SATURdAY, OcTOBER 27, 2018

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