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What things can you do to avoid being overweight if you have health problems?
I have diabetic neuropathy and I have weakness in my muscles. It is hard for me to find an exercise routine that works with my pain and my dizziness. What can someone in my situation do?
Hi Rodric. I'm sorry for what you are going through. Before any exercise, I would definitely work on nutrition first. Nutrition will help alleviate and even heal your symptoms. Make sure you are eating a well-balanced diet full of vitamins, minerals, and phytonutrients. Most foods that are "natural" and non-processed will provide you with the right nutrients. Then I would start with walking as it is one of the best exercises for beginners. If dizziness prevents you from walking, maybe you can have someone assist you or you can exercise with equipment that have handrails. Cardio equipment such as a treadmill, elliptical, or recumbent bike will help with this. Good luck!
I have thought of walking, but not having someone to assist me do it. That is a great idea, thanks.
Walking is the most nature exercise for the body. You may think about simple exercises to start. What ever you do it is important to set goals that can be accomplished and to never give up.
Change your diet: cut out caffeine, reduce sugar to what you need to prevent low blood sugar (which may be causing your dizziness), reduce the amount of red meat you eat, stick to Brown Rice and Brown Pasta and Wholemeal bread. Green Tea not black and Decaf.
Google on diet suggestions for Diabetes but do due diligence
As to exercise, start gently, work on the weakest muscles, perhaps with a trainer. For example, if your arms are weak do as many press-ups as you can on day one then try to do half that three times every other day. GRADUALLY ramp up the exercise.
Try to find a trainer with experience of your situation.
Hang in there man, you have already started to define what it is you want, now keep that focus strong. First things first, nutrition and tight glucose control is a good way to manage weight, and potentially alleviate some symptoms. However, you have to address the muscular component. Having worked in a physical therapy settings I would suggest finding a local physical therapy office. In therapy they have access to tools and training such as; Transcutaneous electrical nerve stimulation (TENS) units, and manual therapy. However, I do understand that there are factors that limit access to physical therapists. If you are looking for some basics here is the order in which to proceed,
1. Gait training, posture training;
-For 10 to 15 minutes a day focus on your posture. There are many useful exercises for this, among my favorite are; Cat-Camel, Wall Slides, and Bird Dog. A quick Google search will give you a how-to on the techniques. Aim for 8-12 repetitions of each, focus on keeping good form and steady breathing.
-Follow that up with balance training for 5-10 minutes. If you have access to a balance board /disks, place the board/disk near a sturdy surface you can hold on to. Place one foot on the disk/board holding on to the sturdy surface and lift your other foot off the ground, so that you are now only standing on the board/disk. Try and maintain your balance without holding on to the sturdy surface for 3-minutes each foot. If you do not have access to the board/disk then attempt the same process but simple balance on one foot.
-Stretching is important because it will work to maintain and improve your range of motion (ROM). Basically make you more spry and limber, this is important because if you lose your balance your body is going to move to recover, and the more ROM you have the less likely you are going to pull/overstretch a muscle.
- If you have a local yoga studio, or classes nearby it would be worth popping in and checking them out. Make sure to show up early and speak with the instructor before hand just to make sure they do not try and fold you into a pretzel on your first day.
- Otherwise you can try active and passive stretching techniques http://www.mayoclinic.com/health/stretching/SM00043 this site has a decent slide show on some of the basics.
I hope this helps Rodric. Good luck and don't lose focus!
Change your diet -- what you eat on a day-to-day basis. Totally eliminating fried foods, processed oils of all kinds, cutting out dairy products, removing gluten-bearing grains from your diet -- and increasing vegetables (especially the green leafy ones like chard), brown rice, fruit, nuts, and unprocessed dark chocolate -- will do more for losing weight than exercise.
By changing your diet as I'm suggesting, you will naturally begin losing about 10-20% of your weight -- without any additional exercise -- and this will, over time, in most cases reduce the neuropathy symptoms that are preventing you from exercising. Losing fat will also naturally improve insulin sensitivity.
Your question is a very good one if you take action to reduce your weight first. Diet is more important than exercise, when the goal is weight loss.
Diet is indeed more important than exercise when pursuing weight loss however when the goal is both increased strength and weight loss one must maintain good protein to fuel the construction of muscle.
Some of the suggestions here make it sound like you have to wear a hair shirt. You don't have to give up all the things suggested completely, just cut down A LOT and plan so that you balance your sugar and reduce caloroies
Everyone made great suggestions but you may also want to consider a water aerobic class. It negates the body weight and gets your body moving. If you do find one in your area be sure to talk to the instructor and check with your doctor. If you have no luck with that and can afford it , I would highly suggest seeking out a Pilates studio. Ask for a certified instructor used to working with clients that have special medical problems. An excellent workout can be planned for you with a qualified instructor. It possibly could change your life. Good luck to you!
My wife suggested this too and I kinda put it off because of the cost. My health is worth it to her though.
Consider taking 8 to 10 private sessions to get to the know the equipment and if your instructor thinks it's okay you can join a group session or share the cost with 2 or 3 other folks who are at your level. A good studio will hook you up.
Give up chocolate, meat and dairy. Mass produced animal food is full of hormones and , antibiotics. These make you fat and weak.They are addictive and keep you hungry, craving for food, because the body is lacking vital nutrients that can only be found in real, unprocessed living food. Watch this video for more info on food addiction.
https://www.youtube.com/watch?v=5VWi6dX … mp;index=1
Jack Lalanne, the long lived fitness guru, designed all kinds of exercise programs because he believed that anyone, under any circumstances, could improve their level of fitness. I recall he had a series of exercises designed for someone in a wheel chair involving arm movements to improve cardio-vascualr health. It is always wise to talk to a professional, but if long walks would be too taxing or too painful it might be a good idea to start with some arm exercises using common household items for resistance.
Isometric exercises can improve muscle performance. What ever you do the most important parts of exercise are consistency and dedication. Do not give up, ever - I MEAN EVER. There is no substitute for a "fitter" body. Every day is just one small step on a journey to improved health. Good luck with your exercise program, what ever it may be.
I have an active metabolism, so I don't gain weight and can get away eating whatever I like, but I don't, and for a very good reason, I am saving myself from a long term effect on my health in the future and I am not going to suffer later for some little pleasure today.
Last month I read something about, having dessert before dinner; If you eat a big desert before, then you won't have an appetite for your dinner. It will make you sluggish, overweight and is bad for your health, but for the temporary pleasure of having dessert you don't care about the long term effect. The only thing you could do is develop self discipline. I am not going to lie to you, it's not going to be easy, but its nothing compared to the emotional pain you will have to bear later if you don't.
Work out every day, watch your diet, stay motivated and you'll be fine.
work out with body-weight exercises, there are some good work outs out there.
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