Video onboard! How to squeeze in a 20 minute walk between business meetings

Hi there everyone!

I had a noon meeting in Franklin, TN yesterday that lasted an hour. I had not gotten any exercise in because, well, I hate to exercise.

And inertia battles me every single day.

But because of type 2 diabetes, I must exercise.

So I decided to take a 20 minute walk on Main Street in Franklin which is an extraordinarily picturesque walk. Plus it was 65 degrees in February.

It was fun, I enjoyed it, I didn’t even notice the walk because I was so absorbed in the sights and sounds.

Diabetic conditions can be improved through regular exercise, like this.

If we enjoy our exercise, we are more likely to do it.

If we pick an exercise that we loathe, odds are that we might not do it. (I know myself, I assure you, I won’t)

Get off the couch and out of your office today … I’ll bet you also can find a way to squeeze in a 20 minute walk somehow, some way, even today.

#diabetes #diabetics #walking #exercisehelpsdiabetics #FranklinTN

(Author’s note: Click HERE to check out my book on Amazon “42 Ways to Motivate the Sedentary Diabetic to Actually Exercise” … this would make a great gift for friends and family who need encouragement to exercise)

Mo-mo-mo-momentum!

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When I was younger, I would hang-glide in cow pastures. (You immediately see a myriad of issues with this, I suspect).

I would run with the hang-glider until I had enough momentum that the air would lift me off the ground into the sky. It was like magic to me. Momentum always propelled me to new heights. (side note: upon landing, I had to make sure I missed the cows and their by-products!)

I hate to exercise.

I must exercise in order to control my type 2 diabetes. Exercise and diet are my two main tools. And they work amazingly.

But I have found that momentum is a key to overcoming the inertia that keeps us from getting off the couch (or out of our office) and exercising.

Here’s what momentum looks like:

You walk one day for 5 minutes. Day 2 you walk for 5 minutes. Day 3 you drive to the gym to climb on the stair step machine. Day 4 you walk for 10 minutes. Momentum will now deposit you into some kind of activity on day 5 and beyond.

Voila!

Your hang-glider will now be airborne!

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Rock, paper, scissors … depression, diabetes, walking

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I was sitting in a graduate-level psychology class once upon a time when I heard a jaw-dropping fact – if you walk 20 minutes a day, the anti-depressive effects of that walk will equal any, I repeat ANY, antidepressant on the market today.

The professor saw the class’s incredulity and proceeded to show scholarly study after scholarly study where this was proven out.

Now, the truly amazing part is that when you combine walking, with an antidepressant and talk therapy, you definitely have the most powerful tool to combat depression.

Read more

Making sad ole winter your best exercise season

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Wait, what?

My best exercise season?!?!

No way!

Way.

As you know, diabetes responds well to exercise. Blood sugar is controlled and managed better when we exercise. Insulin resistance decreases. Many, many benefits come to the diabetic through simple exercise.

But if you are like me, January has served up a boatload of inertia against getting out there and doing something … anything! I mean, when I try to get myself into gear, I hit a concrete wall … not thin concrete either but 8 foot thick concrete walls.

Seeing an opportunity in this sad state of affairs, I decided to try some new machines in the gym, to see if the variety might confuse the inertia that holds me back.

I decided to try the stairstep machine … it is quite an aerobic workout!!! And because it is different, it made it a little more fun for me. I also bought some new Beats bluetooth over the ear headphones and listened to a new book on Audible. This served to make the workout actually enjoyable.

I also signed up for a 5k run (maybe walk?) at our local zoo in February. This gave me a new goal and goals always energize me.

Remember, what I am trying to do here is beat January at its own game … I’m trying to actually move forward in exercise rather than just treading water.

Well, for me at least, this worked as I have been punching January in the nose all month. 🙂

You see, my diabetes benefits from this. My A1C numbers benefit from this. I am not just doing all of this to pass the time away. I have to exercise.

Try changing up your routine in January and see if it helps. If it doesn’t, drop me a line at terry.blankenship@outlook.com

#diabetes #diabetic #exercisehelps

January is a TOUGH month in which to exercise!!!

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I have often thought that January is the SADDEST month … post-Christmas and holiday, it almost seems like 31 days of afterthought.

I hate to exercise … because I am a type 2 diabetic, I must exercise.

BUT January is brutal when it comes to getting off the couch and out the door! B.R.U.T.A.L! For many reasons that you already know!

(Author’s note: if you haven’t yet purchased my book, 42 Ways to Motivate the Sedentary Diabetic to Actually Exercise, please click HERE. Please also tell your friends and family about this! THANKS!)

But I have to exercise in January, every day, every day, every day. I am insulin resistant and exercise opens my cell doors to allow insulin inside … see the magic here?! Then my blood sugar is drawn down due to this.

Sooooo, here we are, all wrapped up in our inertia, sitting at home or in the office, as sedentary as our coffee table. What do we do?

Get up, walk to the door, exit the door, take a 1 minute walk, return to house, enter door, sit back down.

I’m not asking much here, folks! 1 minute! But it is January so I know I minute in January may feel like 1 hour but you’ve got this!

The theory behind this is that 1 minute might turn into 2 and 2 might turn into 5 and 5 might turn into 10, etc.

All in January! What a superstar you are!

Give your diabetes a Christmas present!

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Loads of carbs you have to avoid … tons of desserts you must dodge … sugar canes you have to turn your back on … co-workers leaving brownies and sprinkled cookies on your desk, ok, ok, you get the picture.

If you are a diabetic, this is a tough time of year … potentially. If you are a diabetic, this is whitewater … potentially.

But I have a suggestion … I have a tip on how to turn the holidays into a healthy time of year for the diabetic.

Remember this blog is about overcoming inertia and getting out the front door to actually exercise? And remember that exercise is a key to managing our diabetes? (and remember that fantastic book I wrote regarding this?)

Well, we are going to defeat diabetes in the holiday season by … drum roll … taking at least two short walks a day, every day. If your fitness level has you way above this, then continue that but throw an extra session a day in. Double it.

You will be fighting depression … you will be managing your diabetes … your cells will absorb more of your blood glucose thereby leaving less in your bloodstream. And this is important for those with type 2 diabetes.

And let this doubling of exercise be your gift to yourself … and a gift to your diabetes!

Sound too tough? Cry to me at terry.blankenship@outlook.com 🙂

 

Pick up that dumbbell and put down your diabetes!

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One of my happiest discoveries in my quest to help my type 2 diabetes has been the joy (that’s right, joy) of picking up some weights and training with them a couple of times a week.  It just feels really good to me and my muscles. Plus I can do this at home or at the gym!

Everydayhealth.com lists the benefits of weight training on type 2 diabetes as follows: Read more

Biltmore helped me exercise, yep, that’s right

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Now, you may be wondering … how in the world could Biltmore House in Asheville, NC contribute to my exercise which contributes to my diabetes management?

A little background first … Biltmore House is the nation’s largest private home with over 230 rooms and measuring 175,000 square feet (whoa!). I live in Nashville, TN and have never been to Biltmore but it’s an easy trip there and back. It is decorated for Christmas so we went and had a fabulous time. Here’s how it helped my diabetes … Read more

Boot camp, ridiculous or a game changer?

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Tom was a person who was a retired executive with type II diabetes. He has never been active, always allowing his career to crowd virtually everything else out including self-care. So if you were to look for the word sedentary in the dictionary, Tom’s picture would appear (right beside mine, of course … hey, yours might be in there too).

He heard about a boot camp at his local fitness center. At the urging of his spouse, he took a deep breath and called the center inquiring about the boot camp. The person on the other end must’ve been a great salesman because Tom found himself at day one of boot camp about a week later. Read more

The completely impossible to exercise day

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Let me tell you about yesterday.

There are some days when it is virtually impossible psychologically for me to exercise.

For whatever reason, some days I cannot talk myself into getting out the front door and actually taking even the tiniest of strolls.

Yesterday, I had such a day.

Let me tell you what I do on a day like this.

I had one of two choices, I can give in and revert to my sedentary lifestyle on that day or I can get out the front door and take a one minute walk and come back in, claiming a victory at least symbolically.

As a matter of fact, that’s exactly what I did.

Since inertia is already stacked against us, it is far far better to strap some dynamite on that inertia and light the fuse. Even if it’s only a 60 second fuse. It doesn’t matter … symbolically, you will keep the momentum going.

Now these are special kinds of days I realize, the type of day that you may not face often. So this is the special kind of exercise that you will do on these very very rare days. It is not for everyday use, it is reserved for these impossible to exercise days.

Movement will build on your momentum. Inactivity will kill your momentum. So try to do at least something, even if it is the most minimum of efforts.

Your diabetes will be greatly helped by the fact that you are trying to build an active lifestyle, even on these really impossible days. The thing about impossible days is that even though they seem impossible, we can turn them into possible days. And we can do this by the quick trick above. Impossible to exercise days really do not exist except in our mind.

Off the couch today! (I love that slogan!)

 

Yoga … wait, what?

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Okay, this may not be the most aerobic of exercises however yoga is a fantastic way to center yourself and open up peaceful avenues within your own spirit. It will also start your body being acclimated to movement and that in itself will confer a host of health benefits upon you. Read more

That’s right, a walking tour

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Another amazing way to get off the couch and out the door is by taking a walking tour.

We were in Chicago recently for a convention and the weather was simply amazing. You know the type of days, I’m sure … temp in the low 70s, slight breeze, just perfection.

I’ve always been a huge Frank Lloyd Wright fan, loving his architecture, when I discovered there was a walking tour of some of his homes in Oak Park, Read more

Yo … spin!

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Spinning is basically riding a stationary bicycle. A spin class however, takes a rather boring activity and throws fun and sparkle all over it.

Most YMCAs and other fitness centers, have spin classes. Typically these are 20 or more stationary bicycles in a large room, that are utilized for a group activity lasting from 45 minutes to an hour with an instructor leading it to the melodies of great music. Read more

Get back on that bicycle!

You know, the one that’s parked in the garage that you haven’t been on in ages. Did you know that your bike could be possibly one of your greatest fitness tools? That bike could be a potent, I mean potent, tool against your diabetes.

The great thing about bicycling is that it is extremely low impact and also delivers very high aerobic benefit. Read more

Remind thyself!

 

On those days when it is simply brutal to get out the door and actually exercise, I try to remind myself of what the benefits of exercise on my diabetes are.

This is exactly why I wrote my book, 42 Ways to Motivate the Sedentary Diabetic to Actually Exercise. (Click HERE to view at Amazon)

Picture a sailboat with its sails full of wind, being propelled along by that very wind. Similarly, reminding ourselves of exercise benefits can be the wind that pulls us out of our lethargy. Remind yourself and BOOM, it’s a little easier to move into some form of exercise. Read more

The Battle

Yesterday was another brutal day in my battle against getting off the couch. Inertia was winning the day. The hatred of exercise was growing by the minute and I was determined to do nothing, absolutely nothing as far as walking or anything.

Have you ever been there before?

Has this scenario ever crept into your life? Of course it has! Otherwise you wouldn’t be reading this blog! Read more

That first step … SO HARD!

Walking.

Seriously, this is the very easiest way to start your couch-reduced life. As a matter of fact, walking was what convinced me of the extreme value of exercise on my diabetes.

This is how easy it is to start… get out of your chair, walk to the front door,  open the front door, pass through your front door, find a sidewalk or street that is safe to walk on, start walking, finish walking, go back to your front door, open your front door, pass through your front door, close your front door, now resume your seated position. Read more

My story

This post is taken from chapter 1 of my book 42 Ways to Motivate the Sedentary Diabetic to Actually Exercise. Here goes:

It was a normal day for me, much like many others. Except that I was to have my long-procrastinated physical from my physician.

No problem … I jumped in the car and quickly navigated the Nashville landscape in the beautiful October sunshine, arriving at her office in about 20 minutes.

Greeting me, we went through the all of the regular tests, exams, etc. She is a very personable doctor and I always enjoyed my visits.

Wrapping up, I thanked her and went on my way.

All was well with the world.

Until she called me a few days later and asked me to come back in for a glucose tolerance test. Read more