Designed by a Stroke survivor to support Stroke victims
Fundraising total: £2010
Loose excess body fat
Being overwieght makes it harder to control your blood glucose levels. You are also more likely to:
1. Have a heart attack in the next 10 years.
2. Have to use daily insulin injections to treat your diabetes in the future.
3. Have high blood pressure, which can lead to kidney damage and heart disease.
If you are overweight, aim for gradual weight loss of approximately 0.25-0.5kg (1/2 to 1lb) per week. A 5-10% weight loss for someone who weighs 100kg would mean losing 5-10kg.
Benefits of a 5-10% weight loss are:
1. Improve blood glucose control
2. Lowering high blood pressure and reduce risk of a heart attack
3. Improve blood Cholesterol Level
4. Reduce lower back pain and joint pain
5. Improve breathing and sleep patterns
6. Reduce risk of developing some forms of cancer
7. Help you look and feel great
Aimig for a healthy weight means acheving an appropriate weight folr your height. This is measured using a Body Mass Index (BMI), which tells your weight in relation to your height.
Healthy weight ranges (BMI) for different groups of people:
English/European: healthy range is between BMI 19-25
African/Caribbean: healthy range is between BMI 22-27
Asain/Indian: healthy range is between BMI 18-23
Do regular physicl activity.
Doing some physical activity should be part of your daibetes treatment, as well as following healthy diet and taking your medications
The benefits of doing regular activity include:
1. Lowering blood glucose levels
2. Lowering blood pressure
3. Improving blood cholesterol level
4. Keeping joints healthy and reducing back pain
5. Improving your fitness levels and self-esteem
6. Improving your breathing and ability to sleep
Everybody should be aiming for a minimum of 30 minutes moderate intensity activity a day, at least five times a week. The 30 minutes does not need to be in one session, but can be divided throughout the day, for example 2 x 15 minutes or 3 x 10 minutes.
Moderate activity should make you feel warm and get you slightly out of breath, but you should still be able to hold a conversation throughout.
To increase your activity, try to:
1. Take the stairs instead of the lift
2. Take a walk ev everyday. Walking to your shops or get off the bus one or two stops earlier or walk to a further bus stop before getting on
3. Ask about activities happening at your local health centre, leisure centre or gym
4. Try an activity that you could do with a freind or family member: such as swimming, dancing or sport such as tennis or bowling.
Did you know
For someone who has survived a stroke, regular healthy exercise is vitally important! Stroke survivors often become physically inactive, depressed, and progressively weaker, which invites recurring strokes and costly illness. But with regular exercise, stroke survivors can live a normal lifespan and a happier and productive life, with fewer acute stroke-related incidents.
Finding the right exercise formula can be a challenge. Standard fitness options designed for normally-abled people may not accommodate a stroke survivor’s specific physical, neural and emotional challenges.
Our goal is to help you discover productive and enjoyable activity that becomes part of everyday life. We want to help you find information