Diabetic Living Australia — July-August 2017

Q

Email your questions to:

[email protected]

Post: Diabetic Living, Q&A: Health,

GPO Box 7805, Sydney, NSW 2001.

Christine Armarego,

accredited exercise physiologist

Ask

CHRISTINE

I walk three to four times a week,

but I’ve heard walking may not be

enough for fitness. Is this right?

Christine says: The fact you are

out there and moving three to

four times a week is fantastic and

certainly goes a long way towards

maintaining your general health.

You lower your risk of many chronic

diseases as well as physical injuries

that stem from inactivity, such as

lower back pain, neck and shoulder

pain. You are correct though;

walking may not be enough. It’s

a great cardiovascular workout

but does little to build your muscle

mass. After the age of 30, we have

to actively do resistance training to

preserve our muscle mass, otherwise

we will lose it over time. Muscles

use a fair amount of energy,

which increases our daily energy

requirements, improves the storage

and clearance of glucose and keeps

us able to do all the things we love

to do! Resistance training is the only

type of exercise that builds muscle.

The recommendation is to include

eight to 10 exercises at moderate

to hard intensity, two or three times

per week. And keep walking! ■

news • advice • research • products

PHOTOGRAPHY

GETTY IMAGES

1. STEP-UPS
   Great for strengthening your
   legs and lungs. Step up on a
   step with one foot, then the
   other, then step back down
   again. You can alternate legs or
   do two minutes and 30 seconds
   with one leg, then switch. Hold
   a nearby railing for support,
   and even turn and do them
   side on if it’s easier for you.
   OR: MARCH IN PLACE
   If your knees or balance
   won’t allow you to do step-
   ups, marching in place is
   a great alternative. Simply

use a railing or table for

support and march. Lift

your knee about halfway

to hip height. Use music

for motivation and to help

you keep a good pace.

2. SQUATS OR SIT-TO-STAND
   These can be done unaided
   or with a chair (sit-to-stand).
   Stand with feet shoulder-width
   apart and hands outstretched,
   then bend as if to sit (or sit on
   a chair), keeping your knees
   over your toes. Stand. Do five
   to 15 times, rest, then repeat.

Boogie on with Dance Break –

a new app that prompts you to

dance by lighting up your phone

screen with a song. When it’s over,

you’ll see a global map of everyone

who joined the party with you.

Tech Talk

App: Dance Break

Compatible with: Android

and Apple Price: Free

Average number of kilojoules

a 70kg person will burn after

30 minutes of aqua aerobics.

625

FITTER

IN A

FLASH!

Got five minutes to spare?

Use it to cram in this easy

and speedy workout from

DL exercise physiologist

Christine Armarego!

14 JULY/AUGUST 2017 diabetic living

your exercise