Diabetes IQ Magazine (Spring Edition) - Exercise for EVERYbody

Being active is a universal right for everyone.

That’s the drill from exercise physiologist and

dietitian Brady Schulz, of Healthy Lifestyles Australia

(www.healthylifestylesasutralia.com), who says a

little planning and creativity goes a long way to

overcoming any mobility hurdle.

Let’s get something straight. This article isn’t about

losing weight (even though that may happen). My

aim is to provide practical tips to help people with

mobility issues or larger bodies live life to the full.

A key part of this involves everybody being as active

as possible for good health… no matter shape or

size or how many arms, legs, fingers, toes or eyes

you have or don’t’ have.

It may be a new concept for some people that

exercise is not all about losing weight. While we should all aim for a healthy height/weight ratio, research underlines the fact that it is far better to place an emphasis on physical fitness than rigidly watching the scales.

Indeed, according to a recent study out of Finland, risk of mortality is lower in individuals with a higher weight but good aerobic fitness than those with so-called ‘normal’ weight, but poor fitness. What this means, is that despite your weight, being fit can aid longevity.

You may be thinking: ‘But Brady, my knees hurt, my back only lets me walk 50 meters, my foot’s sore, my belly is in the way, my thighs rub, I have osteoporosis, I have degenerative joints or discs….’

Guess what? No matter what your concern, there is a type of exercise for you. It may not be what you instantly perceive as exercise, but the important thing is to get moving.

I’m not just talking about moving from the couch to the kitchen, hanging out the washing, going outside to the shed or parking your car a little further away from the shops. Certainly, these are useful ways to increase incidental exercise each and every day, but I don’t want you to stop there.

Instead, I’m challenging you to take the next step – and for many, it might be the first – to change your life and become more active.

The following exercise tips (which fall under three main categories – aerobic, resistance and flexibility) cater to all mobility issues.

Pick activities you feel most comfortable with and gradually add others, aiming for a weekly target of 210 minutes, including resistance exercise on two days. Plus, remember to incorporate stretches into your exercise plan (at least five to 10 minutes after aerobic and resistance exercise).

AEROBIC

Swimming – minimises stress on your joints, with water enabling freer, continuous range of motion required to elevate heart rate and improve fitness.

Walking – the most cost effective and accessible form of physical activity. I hear it daily: ‘But, Brady, I can only walk 50 meters before my back or knees start to hurt.’ My usual response: ‘Excellent! How many times do you do that daily?’ Challenge yourself to walk to your capacity. If that’s one minute, do it three times a day, then increase it to two minutes, then five, then 10, until you can build up to 30 minutes a day.

Stepping – easily accessible, at home or in public. Steps/stairs can be found almost anywhere or you can purchase an aerobic step to use, even while watching TV.

Boxing – ideal for people with lower body mobility restrictions due to the reliance on the upper body.

Cycling – minimises stress on knees and ankles. Gel seats and larger seats can be purchased for comfort, including on stationary bikes. Recumbent exercise bikes are also an excellent option for people with less mobility, providing a more stable seated position.

Rowing – brilliant for increasing upper body strength (people with knee, hip and ankle mobility issues may find this type of movement uncomfortable).

Elliptical – (Commonly known as a X-Trainer). This exercise machine is a low impact type of activity that adds variety to ones exercise program. Even though most people find this activity friendly to their joints others may find it exacerbates back pain. Trial to see if it’s right for you.

RESISTANCE
Refer to your exclusive members-only Finding your strength resistance exercise mini guide (inserted in the last edition of Diabates iQ) for a range of exercises designed to help improve muscular strength and endurance.

I recommend people start with exercises like wall push-ups; leg drops; sit-to-stands; bicep curls and calf raises. An accredited exercise physiologist will be able to walk you through and also devise a program tailored to individual needs.

FLEXIBILITY

Yoga and Tai Chi are excellent for improving balance and flexibility (and strengthening your core), with an added bonus of managing chronic pain (such as back pain) and increasing range of movement.

Stretching exercises are also invaluable to help improve range of motion, as detailed in the Finding your strength mini guide.

Final word: physical activity in all its forms should also be a lot of fun – particularly when approached as a social activity. So, hook up with a friend or two and plan activities on your calendar (just as you would ‘a coffee catch-up’).

One size doesn’t always fit all. Talk to an accredited exercise physiologist [www.essa.org.au] about a program that’s right for you, and always see your GP before beginning any new exercise program.

This is Brady Schulz (Exercise Physiologist and Dietitian) signing off!