1. The Importance Of Exercise
with Diabetes!

2. A little about me!
• Ex-athlete, turned obese. My struggle with
weight nearly cost me my life!
• I was prediabetic, depressed, and suicidal.
• I became a trainer before that changed!
• Now, in my recovery....my life is changed
forever.
• It is my mission to spread that to the world!

3. Exercise
Would you like to feel better?
Restore some of the vigor you
thought was forever lost?
Save money on future Dr. bills?

4. What Will Exercise Do
For YOUR Battle With
Diabetes?

5. Exercise lowers blood sugar!
Insulin sensitivity is increased!
Can reduce need(dosage) for
insulin intake
Can reduced or Even reversed
symptoms of Diabetes!
Can eliminate your need for
other medications

6. Be Prepared, Be Safe!

7. Low blood glucose can occur during or
long after physical activity
• Take Insulin
• Eat nothing within 30 minutes
of exercise
• Eat nothing 2 hours after
workout
• Exercise for a long time
• Exercise extra strenuously
It is more
likely to
occur if
you:

8. Be prepared to treat hypoglycemia

9. If you experience hypoglycemia during or
after exercise
Use the same process as you would any other time:
• Have 15-20 grams of fast-acting carbs (sports drinks, regular soda, or
glucose tabs).
• Wait 15-20 minutes and check your blood glucose again.
• After you feel better, eat regular meals and snacks to keep blood glucose
level up.

10. So…..
GOAL 1: Lower
Blood Glucose
•SAFELY!!!!
GOAL 2???: Lower
A1C Concurrently!

11. A1C is your batting average!
How you track
your progress,
or how a
treatment plan
is working.
Two of the only ways
to effectively lower
A1C:
Diet
Exercise
Who doesn’t want a
better batting
average?!

12. They all
participated in
“structured
exercise”.
STRUCTURED
“planned,
individualized,
and supervised”
EXERCISE
“aerobic AND
resistance”.
The study led to
an A1C reduction
average of 0.67%,
in only 3 Months!

13. Strength
Training
Cardio
Vascular
Flexibility
Stability

14. Benefits Of Exercise
Weight Loss
Less Heart Disease
Low Blood Pressure
Better Cholesterol

15. Benefits Of Exercise cont.
Better Sugar Control
Increased Self Confidence
Less Back and Joint Pain
Reduced Risk of Fall

16. Barriers
Exercise Seems Boring
Hard to Find Time
It Causes Too Much Pain or Discomfort
“I’m Too Tired to Exercise”

17. “I don’t have anyone to exercise with”
“I’m too old to start Now”
In your experience exercise hasn’t been worth the
effort
You’ve tried and tried, but you just cant stay with an
exercise program
Barriers cont.

18. 7 Strategies for Overcoming The Barriers To
Exercise:
Search for physical activities
that are fun, enjoyable, or
rewarding for you!
Modify your environment to
make exercise as convenient
as possible.
Develop a concrete plan for
exercise that is reasonable
for you.
Pay attention to the
beneficial effects of exercise
on your blood glucose.

19. Get some company!
Seek out professional advice!
(That’s what I’m here for!)
FIGHT back against your own self-
defeating thoughts.
7 Strategies for Overcoming The Barriers To
Exercise: cont.

20. Stages Of Change:
Pre-Contemplation
Contemplation
Action:
•The Fierce Urgency of NOW!!!!
Maintenance
Relapse

21. GOALS!!!!

22. • A ‘mission’ without a defined goal or a plan is the same as
walking out of your front door and not knowing where you
are heading.
• If you have no plan and no goal destination, it’s only luck
that will get you to where you truly want to be.
• Goals are important because they give us a direction to
follow and a way to measure our progress along the way.
Why Are Goals Important?

23. Specifc
• Defined
Measureable
• Assess
Attainable
• Big Carrot
Realistic
• Little Carrot
Time Bound
• Deadlines

24. Be Patient!
On average it takes 4 weeks of a new exercise
regimen for you to notice significant changes
6-8 weeks to visibly look different and have
permanent effects setting in
10-12 weeks for friends and family to notice changes
Stick with it! You DESERVE IT!

25. Let Us Help You!
• We are strategically developing a Program,
design to fit your Individual needs as Diabetics
looking to improve your lives, through fitness.
From Consultations, Assessments(for
beginning numbers tracking), and simple Ice
Breakers for us to get to know about YOU, to
in depth health screening and plan building,
we have YOUR recipe for success!
• Let Us Help You Turn Your Life Up!!!!

26. Upcoming Topics Include:
• Nutrition for the Exercise Minded Diabetic
• How To Avoid Diabetes Burnout

27. Suggestions Welcomed!
• We will have a box in the back for both Topics
to be covered, AND program design and
features!
• Please leave your comments and questions, so
we can review them, to better serve you!
• Please contact Elijah @ 913-980-2425 or
• Bancroft Fitness-Omaha Facebook Page

28. The American Diabetes Association recommends
150 minutes of moderate activity each week to
maintain good health.
Does this sound like lot?

29. In reality it is easy to get in this much activity. Just
aim for 30 minutes, five times per week. The same
benefits can be achieved by exercising 10 minutes,
3 times per day.