Hayes - The I Hate to Exercise Book for People with Diabetes: Turn Everyday Home Activities into a Low-impact Fitness Plan Youll Love

Director, Book Publishing, Abe Ogden; Managing Editor, Greg Guthrie; Acquisitions Editor, Victor Van Beuren; Editor, Rebekah Renshaw; Production Manager, Melissa Sprott; Composition, ADA; Cover Design, Vis--Vis Creative Concepts; Photographer, Scavone Photography; Printer, Versa Press.

2013 by the American Diabetes Association, Inc. All Rights Reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including duplication, recording, or any information storage and retrieval system, without the prior written permission of the American Diabetes Association.

Printed in the United States of America
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The suggestions and information contained in this publication are generally consistent with the Clinical Practice Recommendations and other policies of the American Diabetes Association, but they do not represent the policy or position of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However, the American Diabetes Association cannot ensure the safety or efficacy of any product or service described in this publication. Individuals are advised to consult a physician or other appropriate health care professional before undertaking any diet or exercise program or taking any medication referred to in this publication. Professionals must use and apply their own professional judgment, experience, and training and should not rely solely on the information contained in this publication before prescribing any diet, exercise, or medication. The American Diabetes Associationits officers, directors, employees, volunteers, and membersassumes no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or information in this publication.

The paper in this publication meets the requirements of the ANSI Standard Z39.48-1992 (permanence of paper).

ADA titles may be purchased for business or promotional use or for special sales. To purchase more than 50 copies of this book at a discount, or for custom editions of this book with your logo, contact the American Diabetes Association at the address below, at booksales@diabetes.org, or by calling 703-299-2046.

American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311

DOI: 10.2337/9781580404938

Library of Congress Cataloging-in-Publication Data
Hayes, Charlotte, 1958
The "I hate to exercise" book for people with diabetes and pre-diabetes : turn everyday home activities into a low-impact fitness plan you'll love / Charlotte Hayes, MMSc, MS, RD, CDE. -- 3rd edition.
pages cm
Includes bibliographical references and index.
ISBN 978-1-58040-493-8 (alk. paper)
1. Diabetes--Exercise therapy--Popular works. I. Title.
RC661.E94H34 2013
616.4'620642--dc23
2012038642
eISBN: 978-1-58040-505-8

CONTENTS

ACKNOWLEDGMENTS

Writing this book has been an endeavor that I could not have accomplished alone. Many people have coached me and cheered me along the way and have offered invaluable input.

I must first recognize my parents, who inspired my passion for promoting health. They have always placed high priority on healthy and vigorous living and have set excellent examples of how to age well. They have enjoyed cycling on the country roads of Wisconsin, nurturing a bountiful vegetable garden, giving tirelessly to their family, friends, and communitydoing all this well into their 80s.

I have had exceptional mentors and colleagues throughout my career. Each of these individuals has graciously shared their knowledge, experience, and passion for making a difference to those living with diabetes. Thanks must go to my many friends and colleagues in the diabetes community who have offered encouragement, input, and expertise as I have written this book.

The dedicated and exceptional people in publications at the American Diabetes Association cannot go without recognition. Special thanks to Rebekah Renshaw, Victor Van Buren, and Greg Guthrie who have each offered guidance, support, and encouragement along the way. I cannot think of a more enjoyable group of people to work with throughout this project.

Finally, special thanks and appreciation must go to my husband and children for their support, encouragement, and patience, when I was hard at work writing and not wishing to be disturbed. They have been great sports and good comrades on the many evenings and weekends I dedicated to writingoften joining me to quietly read or study nearby. To Scott, JP, and Katie, I cannot imagine completing this work without your presence. Last but not least, to our Airdales, Beau and Aero, thank you for ensuring I accumulated a respectable number of steps each and every day. You are the best, most fun, fitness buddies I could ever have!

Why Care About Exercise?

Good for you. Opening this book just burned a few calories. In fact, doing just about any activity burns calories. For instance, people who fidget burn more calories than people who just sit. So, wiggle your foot, tap your fingers, or rock in a rocking chair. When youre moving, youre burning calories.

Fidgeting isnt really exercise, and it wont bring you all the benefits that you want from real physical activity. But for most people, exercise is simply dreadfulsomething to avoid. Perhaps you hate exercise because you dont know how to do it. Perhaps the word exercise brings up a painful or embarrassing memory of junior high gym class. Perhaps you feel youre too overweight and out of shape to even imagine yourself getting up and doing anything. This book will show you that youre already doing things that can count as exercisethings you probably enjoy much more than gym class or fidgeting. And this book can tell you how to add activity to your daywhile no one else will even know that youre exercising!

So what youre really asking is: how can I become a person who exercises and, more importantly, enjoys it? Read on.

Why Become More Active?

Exercise is the magic bullet, the perfect pill, and a solution to most health problems. People spend hours and many dollars shopping for lotions, potions, special products, and procedures to make themselves look good, when if they spent as little as 30 minutes a day being active, they could look good and feel great. Exercise is everything its cracked up to be. Exercise

boosts your mood;

lightens your weight;

builds muscles, which burn calories, even at rest;

reduces stress, anxiety, and depression;

improves your sex life;

gives you more energy;

makes you feel great;

makes you look great;

gives you a sense of accomplishment.

On the flip side, there are consequences to being inactive. There is a strong link between sitting your way through life and developing many of the chronic diseases we struggle with today, including:

heart disease

high blood pressure

high blood fat levels

obesity and overweight

pre-diabetes

type 2 diabetes

Chances are that if you already have pre-diabetes or type 2 diabetes, you also have one or more of these other conditions or you run a higher risk of developing them. No single pill can help prevent all of these, but exercise can. Like magic, you can transform your body, your health, and you. Exercise works on all these health problems equally welland unlike most pills, it works without side effects.