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Children need activity every day!

11/21/2018 by Julie RN DCES 6 Comments

Children need to be active for 30 minutes every day! This differs from the 150 minutes per week recommendation for adults. Read more for tips!

Children need activity every day!

Being active for children means being active every day. Adult exercise goals are 150 minutes each week. But children need activity every day for at least 30 minutes.

Cut down on screen time!

Kids need to cut down on computer time and video games.  They need encouragement to disconnect. Put a timer on them and make a record of how much time they are spending. Be the parent, stand firm. Use screen time as a reward.

Every day children need to go for a walk, or play at their playground.

3-5 times a week they need a cardio workout that will develop a healthy heart and lungs. There are many different kinds of aerobic exercise. It is important to increase their heart rate into a cardiac range. That range should be determined by your doctor.

Aerobic exercise examples:
  • step exercises
  • cross country running
  • rowing
  • stair climbing
  • wind surfing
  • racquetball
  • tennis
  • squash, you get the idea.

There are many different kinds of aerobic exercise. It is important to increase their heart rate into a cardiac range. That range should be determined by your doctor. One of the easiest way to encourage this type of activity is to get them into an organized sport. Even golf can get them motivated.

In addition, children need muscle strengthening and stretching exercises at least 3 time a week.

Muscle strengthening exercise examples:
  • weights
  • resistance bands
  • calisthenics like push-ups, jumping jacks, or lunges.

It is easy to stretch before you do the muscle strengthening routine and afterwards as a
cool down.

Start slow with 30 minutes each day. Set a goal of 60 minutes per day. Keep a record of all your exercise.

Record your progress on a calendar and celebrate your success!

Remember, a little progress everyday will become a healthier lifestyle over time.

Find an activity that they enjoy doing!

Schedule a time and commit to doing it.

Make your family’s health a priority!

This really is a lifestyle change.  It is so important to help control your weight and exercise is a great way to improve your health. Get started, you’ll feel better.

PRECAUTION NOTE: Before beginning any exercise program consult your physician.

Complications from elevated blood sugars include hypertension, cholesterol problems, eye problems, heart disease, peripheral vascular disease, foot problems, kidney disease or gastroparesis. Adults may be requested to complete a graded exercise evaluation before starting any exercise program due to these complications.

Do you need encouragement to increase your daily activities?  That’s what a life coach does! Email me if you have questions, Julie@kidsatriskfordiabetes.com. Also check out my 30 day virtual course for your whole family! Or schedule a call with me to discuss your specific needs.

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Filed Under: Children, Health Tagged With: activity, Children, lifestyle

Focus Forward!

07/11/2017 by Julie RN DCES Leave a Comment

Are you focusing forward, on your health, or living by default? It is so important to look ahead to your future! Read more here!

Focus Forward on your future versus living by default.

The world can be a very scary place. I have a fear of heights. If I were walking on that bridge I would be frozen if I started looking around. Focus forward and be determined to put one foot in front of the other.  Your health is like that too.

Most of us live by default, taking care of the business at hand, instead of planning for your future. But when it comes to your health, prevention is the best medicine.

We all do preventative health, like taking vitamins or brushing your teeth or vaccinating our kids. We know the value of prevention. But it is easier to live by default. For example, not making a plan to include exercise in your daily routine is so much easier than failing to do your exercises.

None of us want to face failure! When you make plans you run the risk of failing to complete it. So we just don’t plan for our future. I call this living by default.

We get busy! Or we fill our days with things to do. But what if you set a priority on your future health? How would that change what you do every day?

Sometimes we need a motivation and sometimes our body gives us a hint like high blood pressure. Your doctor puts you on a prescription for blood pressure and you start to think about what you are doing that contributes to it. Doctor says cut down on fatty foods and avoid salt and of course lose weight.  We might watch our diet, we might try to avoid adding salt. What if your doctor said, “High blood pressure is the first sign of heart failure.” Would you take it more seriously? Would you start to look at your genetics to identify who died of heart disease? What did they do wrong?

Many chronic conditions are a result of things we do in our everyday lives that contribute to our future health over years. For example: take weight gain.  Most of us gain a little more weight each year of our lives. When you live by default, you have the attitude of ‘I’ll get around to it later.’ When you focus on your future health, you don’t let it build up. You see what is happening and take action.

Sometimes you are motivated by your own body. Personally, I have arthritis in my knees and when I gain weight, my knees hurt and I start doing less due to chronic pain. I don’t want to live that way.  I make a conscious choice to change it. But many people need a support buddy.

A support buddy is key to avoid living by default. You can do this through a social media group or individual counseling. My point, “Focus Forward!” on your future for your family. Your family needs you at your best!

Genetics is not everything. You can overcome your genetics through healthy living. Make the decision to make your life a high priority.

Remember – Knowledge is Power

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Filed Under: Children, Health, Stress Tagged With: Children, emotional support, suport buddy

What Schools Need to Know: Children with Type 2

02/21/2017 by Julie RN DCES 21 Comments

Back to school preparedness means having your children and their educators prepared to care for their diabetes and medication management. It can be scary to trust someone else to administer medication to your child! Are you prepared?
Back to School with Type 2 Diabetes

Each new school year brings new challenges, particularly with diabetic students. Back to School Preparations are different when your child has diabetes. A parent’s ultimate responsibility is to teach their children to be independent, no matter what the situation. My experience with parents of school age children with diabetes varies widely.

Many times, school officials do not know if diabetic students are type 1 or type 2. Although the difference between the two conditions is like night and day, students are treated much the same way. It is unfortunate at this time in the USA, that approved medications for Type 2 in children are limited to Metformin and insulin. Insulin is a serious medication with significant side effects if not administered properly. I understand why parents are fearful for unfamiliar staff to give insulin to their child. For this reason, parents need to teach their child about insulin dosing so that the child will be self-assured and assertive to ask questions of adults when needed.

Kids can learn amazing things. While I was medical staff at a Type 1 diabetes camp, I had some amazing experiences. I worked with the youngest group ages 6-8 years old. Danny (fictitious name), was diagnosed at age 2 years and had an older sister who was also Type 1. Although he was 7 years old, he could already feel his blood sugars dropping when he was outside playing and he knew how to appropriately treat his low. He could “guestimate” what he was eating at each meal and calculate his insulin correctly. He had to be supervised, but at a very young age he had learned how to live with his “organ failure” and still be as normal as possible. Kids can learn with parental support.

Diabetes Priorities Vary with Age

According to the American Association of Diabetes Educators (AADE) diabetes priorities vary with age. (BC-ADM, 2014)

*Preschool and early elementary school students (ages 3-7 years) need to develop self-confidence. They need to learn to trust school staff to take care of their unique needs. Parents have the responsibility to educate other caregivers about their child’s specific needs. Many times blood glucose readings are seen as “good” or “bad”. Children have a strong desire to please parents. Fear of failure can cause children to falsify their numbers. Parents need to teach their children that blood glucose readings are just used to monitor their medication needs and never meant to evaluate their child’s behavior. Developing trust with your child is very important in this phase. (BC-ADM, 2014)

*Older elementary school ages 8-11 years need to develop self-esteem with respect to friends and peer groups. Diabetes management needs to center around a flexible regiment to allow participation in many activities. Their education needs to include how to avoid and treat hypoglycemic events. Parents need to observe blood glucose testing. Parents also need to progress in teaching their children about insulin dosing and self-administration. It is also important to teach their children how to participate in special occasions (example: birthday parties particularly at school). (BC-ADM, 2014)

*Early adolescents (ages 12-15 years old) can be very challenging. Normal hormone changes during puberty will cause blood sugars to be unpredictable. Parents need to be cautious about blaming their child of eating extra foods. Although they may be very hungry due to growth hormone, other hormone shifts will cause major troubles with blood sugars. It is important for parents and children to communicate honestly to avoid emotional problems. Diabetes priorities in addition to blood glucose control include monitoring for body image distortion, eating disorders, risky behaviors and depression. Although students may learn maintaining high blood sugars can create weigh lose, they also need to be taught the dangers of complications from uncontrolled diabetes like blindness, strokes and heart disease.

Family conflicts need to be intervened possibly with a professional family counseling. Turmoil between parent and child is very common at this phase. Children want more independence while parents are very fearful of the results. There is a high divorce rate in families with diabetic kids. Counseling may be beneficial for the whole family. (BC-ADM, 2014)

*Young adults (ages 16-19) Diabetes priorities include integrating diabetes into their lifestyle after high school. Young adults need to learn good coping skills for self-management. Teen and parent conflicts are common even without diabetes. There is a normal separation of the child from the family unit. Teens begin planning for their future independence. It is the parent’s responsibility to transition their teen into independent living. This includes developmentally challenged young adults. (BC-ADM, 2014)

When appropriate, it is very important for parents to educate their child about the effects of alcohol on blood sugars. I have seen so many diabetic college students in the emergency room. If you don’t know the dangers of alcohol abuse with diabetes, I encourage you to educate yourself and your child. For more information, see my blog post on alcohol and blood sugars.

 

BC-ADM, C.B. (2014). Type1 diabetes throughout the life span. IN S.C. Carole Mensing RN, The Art and Science of Diabetes Self-Management Education Desk Reference (pp. 393-400)

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Filed Under: Children, Diabetes, Health, Prediabetes, Stress, Uncategorized Tagged With: childhood diabetes, Children, obesity, type 2

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