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Author of Books Exercise Diabetes | Dr. Sheri Colberg-Ochs

Personalized Exercise Programs
Fitness & Lifestyle Program Tools
All the tools and resources you need to succeed at your program--at your fingertips!

FREE Downloads from LEI:

  • Lifelong Exercise Institute's Illustrated Flexibility Exercises (available for free download in PDF format)

  • Lifelong Exercise Institute's Illustrated Resistance Exercises (PDF format)

  • Download a PDF of the Lifelong Exercise Institute's Illustrated Core-Specific Resistance Exercises (PDF or in 2nd Healthy Living Report) or directly access 10 Easy Core Exercises
  • on the LEI web site.

  • If you have blood glucose concerns (during rest and exercise), download Diabetes In Control.com's PDF list of Drugs that Can Affect Blood Glucose.

  • Download Adobe Reader®

    FREE Online Calorie and Nutrition Tracker:

  • You can search for the calorie and nutrient content of individual foods or your daily food intake using the USDA SuperTracker, a comprehensive, free tool based on the latest "My Plate" food guidelines (found at www.choosemyplate.gov)..

  • Another extensive dietary tracker that allows you to monitor food intake and body weight is Calorie King, but be forewarned that only the first week's use of their resources is free (annual fee of ~$85).

  • FREE Online Physical Activity Trackers:

  • You can also track your physical activity using the USDA SuperTracker Physical Activity Tracker.

  • America on the Move.org is an online physical activity community that allows you to track your daily steps and convert other activities (like daily chores) to steps.

  • Another physical activity tracker is Small Step, on which you can set goals, enter and save your physical activity on a calendar, and view a graph of your progress online.

  • Additional Low-Cost (Optional) Tools (available online):

    Recommended Pedometers, Resistance Bands, Exercise DVDs, and More:

  • Pedomters: The best brands are OMRON, YAMAX, and NEW LIFESTYLES, but you just need one that will accurately track your number of steps. Some can calculate and display distance, calories burned, speed, elapsed time, and steps per minute and function as a stopwatch and alarm. Others have fancy features such as talking to you, playing music, or reading your heart rate. Not all of these features are equally accurate, and a simple, inexpensive one that counts your steps is probably all that you really need.

  • Resistance Bands: The best brands are SPRI and DYNA-BAND, if you're looking for simplicity and functionality at a lower cost. The good things about these bands is that they're relatively inexpensive, versatile (that is, you can use the same ones for a lot of different exercises), easy to carry with you, and great for all fitness levels. They come in a variety of resistances, which allows to move up to harder levels when you're ready. You can get a small set of dumbbells as well, but they're somewhat limiting if you need more or less weight than they offer.

  • Fitness/Exercise DVDs: For anyone with lower extremity limitations, getting your exercise while sitting down may be the way to go! Other exercise DVDs on indoor walking, yoga, and more are an easy way to get more fit without leaving your home, especially if the weather is bad. (Note: The P90X DVD set is not for the faint of heart!) You can also get fit using a Wii or other electronic game that requires physical activity.

  • Where to get these items: You can go to a sporting goods or department store to find pedometers, resistance bands, dumbbells, and more, but it's just as easy to purchase most of these items online and have them delivered to your home. For your convenience, we have linked to some of the ones we recommend that you can buy directly from Amazon.com below.

  • Pedometers (step counters):

    Resistance Bands and Exercise Balls:

    Fitness & Exercise DVDs:

    About LEI
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    Reports, Programs, and Books:

    Test Your Fitness IQ

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    Diabetes Fitness/Lifestyle Programs

    The Diabetic Athlete
    Diabetes-Free Kids (New edition)
    The 7 Step Diabetes Fitness Plan
    The Science of Staying Young
    50 Secrets of the Longest Living People with Diabetes
    Matt Hoover's Guide to Life, Love, and Losing Weight
    Diabetic Athlete's Handbook
    Diabetes? No Problema!
    Exercise and Diabetes
    The Diabetes Breakthrough

    Fitness program tools and resources

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