Cold Weather Exercise Tips
Don’t let cooler temperatures keep you from working up a sweat!

• Dress in layers so that you can remove clothes as you start to sweat and then put back on as needed. The first layer should always be made of a synthetic material, never cotton, which will stay wet next to your skin.
• Although South Texas is not known for chilly winters, when it is cold, be sure to protect your hands with gloves, your feet with warm socks and your ears with a hat or ear muffs.
• Summer is not the only time you can sunburn. Wear sunscreen, even in the winter, when you are exercising outdoors.
• On days when it is just too cold to venture outside, try a new exercise DVD or fitness class. Most gyms offer classes at no additional cost to your membership and exercise DVDs can be found inexpensively online.

American Diabetes Month
According to the American Diabetes Association, nearly 26 million children and adults in America are living with diabetes and another 79 million are at risk for developing type 2 diabetes. Type 2 diabetes is the most common form of diabetes and occurs when not enough insulin is being produce or/and the insulin is not working properly. Type 2 diabetes is typically the result of weight gain. 

Diabetes Prevention

• Healthy diet – eat plenty of fiber and whole grains.
• Physical activity – exercise can help you lose weight, lower your blood sugar and boost your sensitivity to insulin.
• Maintain a healthy weight – those who lost just 5-10% of their body weight and exercised regularly reduced their risk of developing diabetes by nearly 60% over 3 years.

Diabetes Risk Factors
In addition to the eating a healthy diet, increasing physical activity and maintaining a healthy weight, the following also have an impact on diabetes:

• Family history and genetics.
• Increased age.
• High blood pressure and cholesterol.
• History of gestational diabetes.

Taking Control
If you already have diabetes, take control with these steps:

• Monitor what, how much and when you eat.
• Get physically active.
• Take medicine as prescribed by your doctor.
• Check your blood glucose as recommended by your doctor.
• Go to your follow-up appointments.