FITNESS CLUB

Dear Dr Gardner,

I am hoping this email finds you well. I was diagnosed with acute juvenile diabetes and hypertension 14 years ago. I believe I have been doing fairly well, considering the number of years. However, of late (the past year and a half), I have been having issues with my weight. In some ways, I have concluded that the weight came with my depression over the break-up of a seven-year relationship. That, too, has factored in on the loss of control I now feel regarding my health, as I've been through hell, doc!

My middle section is much fatter than it should be and, as a result, I believe my diabetes control has been suffering. I weigh about 165 pounds and I am 5'7". I really am not happy with my appearance lately as this tummy bulge has been making me very self-conscious. Can you please recommend something for me? I really am not averse to working out; it just is difficult working out alone. I await your advice in the hope that you might be able to assist.

— In earnest

Dear Reader,

Thanks for your letter. Some of the issues you mentioned are typical of diabetic individuals. However, some adjustments to your lifestyle can certainly help to correct some of your difficulties. Being overweight is one of the challenges faced by diabetics. Your height and weight put you in the category of one with a large body frame at your maximum weight. However, I do not know if that is your body frame. In any case, losing some weight could improve your health, self-image and confidence.

However, try to maintain an active lifestyle. A regimented exercise programme is not the only prescription for improving your overall health or even reducing your weight. Make a deliberate effort to include many different physical activities in your daily routine. Walking can be a significant part of your daily tasks. Do more walking and depend less on transportation and elevators, thereby reducing the need for organised exercise activities. Do activities that improve your strength, and you can walk with objects as light as five pounds.

Stretch some more

Stretching is very enjoyable, therapeutic and easy. Include a regular stretching routine in your day. Also, include play in your lifestyle. This does not have to be a major game or sport, but just something that increases your heart rate and temperature, and if it makes you sweat, then that's even better. Use the remote control for the television less, sweep the house, move vigorously, rake the leaves, wash your car yourself rather than paying for someone else's therapy.

Listen to music as you do your daily routine and try to maintain a pace that will increase your heart rate and breathing. Music will make you feel happy when you are doing your chores and make you look forward to the next session.

Quick exercise tips

When you are talking to friends on the phone, walk as much as you can, and sit and talk less. If you sit at work, get up and stretch from time to time, or when you take a bathroom break. Walk to lunch using the longer path and window shop, even for a short time.

When you exercise, start with short sessions and add new activities each session to make it enjoyable.

Do what you enjoy doing and reward yourself occasionally. The routine should be challenging so that you anticipate the next one and hopefully, add a little more each week or session.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.