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Exercise routine for sedentary and SENSA

8/17 9:00:38

Question
Hello Laurie,
I am an insulin-dependent diabetic and I would like to lose weight. I am of average weight, but could stand to lose 5 pounds. I am very sedentary and hate exercise, but I am willing to do what it takes. I do not look toned and I am having trouble fitting into my old jeans.
Can you suggest an exercise routine that is "easy" for those who are out of shape and need to lose weight? I am worried about keeping my blood sugars high enough and I have tried to run slowly on the treadmill, but can only run for about 5 minutes without feeling like I am going to fall apart.

I am 38 years old. I've had diabetes since age8. I am 5 ft 4" and 127 lbs. I am flabby. LOL

Thanks for your help. Also, do you know if SENSA works? Here is a link to SENSA. http://www.trysensa.com/

Answer
Dear Ryanne,

I have certainly heard of Sensa, but have not heard much evidence about whether it works or not through the dietitian community.

Well, you definitely are at a weight that's not bad, but I can relate to wanting to lose a few pounds to be comfortable in your jeans!  At first, 5 minutes on the treadmill is exhausting, but most people say it's something you can build up to if you'd like to keep trying.

Otherwise, I do have a great idea for how you can increase exercise and not sweat it (ha ha).... buy a pedometer!  I have one myself and hate to go on the treadmill or to the gym.  But playing a game with a pedometer has lead me to incorporate movement into my daily activities and gotten those last few pounds off!

Any pedometer you find works well enough--even $5 ones at Walmart--and most come with a booklet of ideas.  There are also lots of websites that direct you on ways to get your steps up.  Here is a good one:  http://www.thewalkingsite.com/10000steps.html

Start by doing your usual activites for several days and jotting down the number of steps you've accumulated by the end of the day.  You may have 800 or you may have 8000--it depends on how active you are in your job and normal routines.

Then try to add a few hundred a day and continue making new goals for yourself.  I now have a minimum of 6000 per day and try to get 10,000 or more--I've found that I can do this if I take 3 walks per day, and that going grocery shopping gives me as many steps as a 2 mile walk ... especially if I can't locate a particular food and have to run around the aisles several times!

Here's some helpful information:  about 2000 steps equals a mile for the average walker.  This burns about 100 calories.
If you add 2000 steps per day to your usual routine you can lose a pound per month... well, that would have you to your goal weight in 6 months, as well as having developed a healthy new lifestyle!

good luck :)

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