About Diabetes | KinCO - A Healthy Investment

Get the upper hand
on type 2 diabetes

Improve your glycemia levels
with physical activity

Get the upper hand
on type 2 diabetes

Improve your glycemia levels
with physical activity

As kinesiologists, we want to help you use a powerful pill that practically has no side effects: physical activity.

Below you’ll find the structure and key points you need to complete a workout designed to help you better control joint pain. Commit yourself to a workout routine, that we can adjust to your needs, and we’ll help you get the upper hand on type 2 diabetes.

As kinesiologists, we want to help you use a powerful pill that practically has no side effects: physical activity.

DEFINITION

Occurs when the body becomes unable to adequately manage its glycemia, that is, the amount of glucose (sugar) in the blood.

WITH TYPE 2 DIABETES

HEALTHY

EAT

SUGAR

THE BODY SECRETES INSULIN

HIGH BLOOD SUGAR

NORMAL BLOOD SUGAR

Occurs when the body becomes unable to adequately manage its glycemia, that is, the amount of glucose (sugar) in the blood.

WITH TYPE 2 DIABETES

EAT

SUGAR

THE BODY SECRETES INSULIN

HIGH BLOOD SUGAR

SYMPTOMS

In its early stages, type 2 diabetes results in little to no symptoms . It can therefore go unnoticed for several years. Some people may, however, exhibit symptoms caused by hyperglycemia, that is, too high a level of glucose in the blood, such as:

A frequent urge to urinate, especially at night
More frequent bacterial or fungal infections
Excessive drowsiness,especially after meals
Blurred vision
An increase in hunger and thirst

A frequent urge to urinate, especially at night
More frequent bacterial or fungal infections
Excessive drowsiness,especially after meals
Blurred vision
An increase in hunger and thirst

CAUSES

Diabetes results from a combination of genetic factors, including family history, as well as lifestyle factors

Generally related to excessive weight and especially an accumulation of abdominal fat around the organs, the body develops a resistance to insulin, a hormone that plays an essential role in the regulation of blood sugar.

Over time, this insulin resistance results in a relative shortage of insulin, and glycemia levels remain constantly elevated.

TREATMENTS

No treatment will permanently cure diabetes. It is a chronic disease, and a lifetime treatment is needed. Early diagnosis will help treat this disease and avoid or delay any complications. Consult your doctor if you're at risk as of the age of 45.

Step 1: Adopting a Healthy Lifestyle.

A better diet and regular physical activity are a true form of treatment and can help avoid medication use.

Step 2: Glucose Lowering Medications.

If these measures are not enough, doctor may prescribe one or more antidiabetic medications.

Step 1: Adopting a Healthy Lifestyle.

A better diet and regular physical activity are a true form of treatment and can help avoid medication use.

Step 2: Glucose Lowering Medications.

If these measures are not enough, doctor may prescribe one or more antidiabetic medications.

Get The Upper Hand Today!

PHYSICAL ACTIVITY AND DIABETES

Physical activity increases the effectveness of insulin by improving the body's sensitivity to its action. This effect persists for several hours following the activity. Moreover, during exercise your muscles consume glucose, which lowers your glycemia.

Physically active people with type 2 diabetes generally have better control of their glycemia. This can increase their quality of life and lower the chance of having long term complications.

TRAINING

To minimize your risk of exercise-related complications, be sure to:

Wear your MedicAlert bracelet.
If you feel unwell, stop exercising and take your blood sugar
Always take your blood sugar before and during exercise to avoid hypoglycemia or not enough sugar in the blood. Follow the recommendations below based on your results.

If less than 5.5 mmol/L, take 15-30 g of carbohydrates before starting exercise.

E.g. a banana or add 1-2 sugar packs to water.

If between 5.5 and 17mmol/L, perfect you are ready!

If more than 17mmol/L, proceed to your 20 min warm up, drink a lot of water and then take your blood sugar.

If it has decreased, you can continue your workout.

If it has increased, stop your workout, and resume another day.

To minimize your risk of exercise-related complications, be sure to:

Wear your MedicAlert bracelet.
If you feel unwell, stop exercising and take your blood sugar
Always take your blood sugar before and during exercise to avoid hypoglycemia or not enough sugar in the blood. Follow the recommendations below based on your results.

If less than 5.5 mmol/L, take 15-30 g of carbohydrates before starting exercise.

E.g. a banana or add 1-2 sugar packs to water.

If between 5.5 and 17mmol/L, perfect you are ready!

To manage diabetes, it is extremely important to do at least 150 minutes of moderate intensity, physical activity per week. Below is a sample weekly training plan to get you started on the right foot.

To show you how we can help, you will find below a week plan for your work-out.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Training	*Walk 30 min	*Walk 30 min	Training	Rest	*Walk 30 min	Rest

Monday	Training
Tuesday	Walk 30 min*
Wednesday	Walk 30 min*
Thursday	Training
Friday	Rest
Saturday	Walk 30 min*
Sunday	Rest

* Walk with a moderate intensity, where you should be able to speak, but not sing, during the activity.

Feeling in control is Empowering and
it's our goal to Empower you to be Healthy.

Cardiovascular training (30 min) + resistance training (15 min).

A - Start with a warm-up, the goal is to prepare the body for training.

A1 - Walk for 20 minutes at a moderate intensity.

B - To complete your circuit training, perform exercices B1 to B5 one after the other without rest. At the end, take 90 to 120 seconds rest and based on your fitness level, repeat 1-2 more times.

B1 - Squat with body weight - 20 repetitions;
B2 - Push-up on knees - 20 repetitions;
B3 - Row with elastic - 20 repetitions;
B4 - Abdominal plank - hold for 30 seconds;
B5 - Jumping Jacks - do as many jumps as possible for 60 seconds;

C - Always finish with a cool down to relax your muscles and avoid a drop in blood pressure that can cause dizziness or, in extreme cases, fainting.

C1 - Walk for 10 minutes to calmly recover.

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