What is your JOB

PHYSICALLY ACTIVE
(moderate)
carpenter/painter
chef
farmer
house cleaner
nurse
store clerk
tailor
teacher
waitress

(Heavy)
landscape / yard worker
industrial worker

PHYSICALLY INACTIVE
bank teller
clerical worker
computer programmer
driver (bus, cab, taxi, truck etc)
machinist
sales
telemarketer
writer

now that we now what our job is lets find out how to make it active to make us healthy. :)

Hard Activites

digging earth
shoveling snow
heavy carpentry / home repair

these activites burn over 200 calories in 30 min increments

Moderate Activites

Gardening
Mowing with power mower
hedging / trimming lawn
raking leaves
scrubbing floors
carrying out all the trash
caccuming floors
washing cars
washing windows

these activites burn 90 - 130 per half hour

Light Exercises

Cooking / Baking
dusting
laundry
light carpentry
sweeping floors
washing dishes

these activites burn 90 calories if done for 30 min

How long do you exercise for?????

it is truly an individual's preference.
JUST MAKE SURE THAT YOU ARE ACTIVE

How to STRETCH

stretching do's and dont's (page 40)
DO:

• relax as you stretch
• stretch only to the point that you feel mild tension
• hold a stretch for 5 -1 5 seconds
• breathe deeply and slowly
• keep it comfortable
• ease off the stretch if you feel discomfort

DON'T:

• bounce of bob
• focus on tension-creating thoughts
• hold your breath
• strain or push to the point of pain

Exercise

Before beginning a new regiment always check with a dr (the book says so)
I have checked with the dr and i have a GREEN light: So to help me because i can find a million reasons why not to go to the gym as i can find a million reasons to go to the gym,
I am good at going about 2 weeks in a row and then week 3 i find i have things that i have let go and must be done (GOOD EXCUSE HUH)
Well the subchapter in the book says look at your life style:
So that is what i am gg to do:
want to look with me?????????

How do you manage your time?

They say you can add 10 min of exercise 3 times a day with minimal impact to your scheudle.
Going to plot a schedule. stay tuned.

There ideas

• get up 10 min earlier
• park at the far end of the parking lots
• use stairs instead of elevator
• take a 10 min storll after lunch
• spend 10 min stretching when you get home

NOW Do these things really work?

Exercise

WHY EXERCISE????????
the book says it will

• lift your mood
• lighten 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
• makes you proud of your self

Do you think that reading this book is exercise??????????

The "I hate to Exercise" Book

Is what i am going to be reading and sharing here on the blog.
I know that it has been a while since my last post, but as usual life happens and when that does the blog gets pushed aside.
The young lady at Kaiser suggested this as a good read for me, as i hate to exercise and i have diabetes, so lets see if i can learn some new tricks and lose some weight doing it :)

The book is called The "I hate to Exercise" Book for people with diabetes 2nd edition by charlotte Hayes, MMSc, MS, RD CDE

The explanation exceprt from the book from the Diabetes network (http://www.diabetesnet.com/dmall/product_info.php?products_id=271) is as follows:
Turn everyday home activities into a low-impact fitness plan you'll love
If you're like most people, you probably don't get much exercise, have a hard time sticking with an exercise plan, or find it difficult to perform some of the exercises that health professionals recommend. Fortunately, the key to good diabetes self-care is not fancy exercise equipment, an expensive membership to a gym, or a rigid exercise schedule. The key is simple: stay active by making the most of the activities you already do.
In this revised and expanded second edition, author Charlotte Hayes offers even more easy ways to build activity and exercise into your daily routine. With new exercises, more tips, and an all-new chapter on walking your way to improved diabetes management, this second edition of The "I Hate to Exercise" Book for People with Diabetes is better than ever!
Inside you'll learn how to:
Ease your way into more physical activity
Build an active lifestyle based on your daily routine
Create a fun, low-impact walking program
Set realistic goals and chart your progress
Much more
Don't be intimidated by the difficulty of a structured exercise routine. You'll find that just a little exercise can make a big difference!