Exercise planning for chronic diseases.

FITT principle 

	Cardiovascular endurance	Muscular endurance		Muscular strength		Flexibility
Frequency	Exercise 2-3 times per week		Exercise 1-2 times per week		Weight training 2-3 days a week		Daily
Intensity	Train at 60-80% of target heart rate		Maintain the weight and repetitions		Amount of weight		Stretch your muscles
Time	30-50 minutes per session		About half an hour		20 minutes		Hold the stretch for 10-15 seconds.
Type	Any of the aerobic activity		Training yoga constantly		Anaerobic activities		Stretches

Exercises to prevent chronic diseases.

Frequency and duration

• 3 days a week for a total of 60 minutes a day
•  6 days a week for a total of 30 minutes a day

Intensity

• Moderate
• Aerobic exercise – cycling, swimming, jogging, walking, calisthenics, and light-weight training

 

It is very important that the exercise a person choose as it can affect their health tremendously and one is never too late to exercise so as long as the type of physical activities you are doing is appropriate, then try to build up to the recommended frequency.

Nutrition and eating healthily.

However, moderate portions and careful choices can help you make restaurant meals part of your overall plan for diabetes nutrition.

Best Choices	Worst Choices
Whole-grain flours, such as whole wheat flour	White flour
Whole grains, such as brown rice	Processed grains, such as white rice
Cereals containing whole-grain ingredients and little added sugar	Cereals with little whole grain and lots of sugar
Whole-grain bread	White bread
Baked potato or baked steak fries	French fries
Whole-grain flour or corn tortillas	Fried white-flour tortillas

Fresh vegetables, eaten raw or lightly steamed, roasted, or grilledFrozen vegetables, lightly steamed	Canned vegetables with lots of added sodiumVegetables cooked with lots of added butter, cheese, or sauce
Fresh cucumbers	Pickles (only if you need to limit sodium; otherwise, pickles are a good choice)

Chronic diseases.

What are diabetes?

Diabetes is a group of disease characterized by high blood glucose that result from defects in the body’s ability to produce and/or use insulin.

Types of diabetes

Why diabetes matters?

According to the doctor, diabetes can lead to an array of some serious problem when this disease left untreated. It can also lead to some medical problems like blindness, nerve disease, cardiovascular disease, and etc.

Risk factors of diabetes

• Family member with diabetes
• Overweight
• Ever have a heart attack or stroke
• Give birth to a baby over 10 pounds.
• Gestational diabetes.

Symptoms and treatment

• Intense hunger
• Unusual weight loss/weight gain
• Cuts don’t heal properly or quickly
• Itchy skin
• Blurred vision
• Inrritability

However, it is not enough to just exercise more as this doesn’t really help after all. We have to eat healthily and try to avoid eating sweet things and take the medicine which the doctor gave constantly.

Healthy lifestyle?

People nowadays are living in a lifestyle that are occupied with family, schools, sports, leisure and social. One has to have a healthy lifestyle in order to cope with the demands of daily life. The American Heritage Dictionary defines lifestyle as “A way of life or style of living that reflects the attitudes and values of a person or group.”

Ways to live a healthy lifestyle

To have a healthy lifestyle, we need to:

Physical

• Exercise frequently
• Good nutrition
• Get enough rest
• Proper stress management

Emotional

• Think positively
• Positive thoughts and perspective
• Positive self image