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I look at staying active during the holidays, pretty much the same as staying active any time of year when a challenge is thrown your way.
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You know, I travel quite a bit because I serve on advisory boards and I speak and this and that.
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And traveling throws a wrench into activity plans also.
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And I find it's a matter of attitude more than anything, an attitude that I'm not going to let things get in the way of my workouts.
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So when I travel, I'll either, if I'm at a hotel, I'll use the workout room in the hotel or I always bring my running shoes when I travel.
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I can always go out for a jog, which is nice because I get to see all the sights up close in another town.
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So it really, it's a matter of attitude.
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You just got to make it up in your mind that, you know, I work out whatever, three, four, five, six times a week.
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Normally, I'm just going to find a way to keep doing that during the holidays.
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Welcome to Think Like a Pancreas, the podcast, where our goal is to keep you informed, inspired, and a little entertained on all things diabetes.
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The information contained in this program is based on the experience and opinions of the Integrated Diabetes Services clinical team.
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Please discuss any changes to your treatment plan with your healthcare provider before implementing.
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This program is sponsored by SAB-Bio, a clinical stage biopharmaceutical company focused on advancing research for people living with type 1 diabetes.
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A new medicine called SAB-142 is designed to help reduce or prevent loss of insulin-producing beta cells.
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The Safeguard Clinical Study is testing this investigational medicine in people newly diagnosed with type 1 diabetes to see if it can help prevent disease progression.
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People between 5 and 17 years old may qualify to participate.
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Learn more at safeguardstudy.com or call 844-763-1890.
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Hello, and welcome everyone to Think Like a Pancreas.
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My name is Paula Diab, and I'm one of the clinicians at Integrated Diabetes, and I'm joined today by Gary Scheiner, our director.
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This is the second podcast in our series on navigating our way through the holiday season and balancing the challenge of celebrations.
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Today, our focus is going to be on keeping active when the routine disappears.
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So welcome, Gary, and thank you for being here today.
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Hey, this is a topic that's near and dear to my heart, Paula, I wouldn't miss that.
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So as we're recording this, it's not quite holiday season yet, but I think the holiday season often starts with Halloween, and then we've got a little bit of a break before we get to Thanksgiving, and then it's just like all systems go until the end of the year.
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I don't know what it's like for you guys in the Northern Hemisphere, and for us in the Southern Hemisphere, we've got the added end of school year, end of business year as well, big summer holidays.
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So there's always a party and a celebration and a function and a something coming up, and it becomes quite difficult to navigate weights.
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Do you have anything like Halloween in South Africa?
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We do have Halloween, but it's not hugely celebrated, and it's generally just the one night.
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It's not a whole series of events.
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But yeah, I think events like Thanksgiving, Christmas, Hanukkah, it's a whole family celebration, and families tend to come together for a couple of days, and I think that adds to the whole stress of weight management.
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Gary, how do we navigate these holidays?
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How do we keep active?
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What are the big issues?
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Because weight management is primarily focused on keeping your food and your diet under control and staying as active as you can.
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We've got lovely drugs now, lovely medications that can help us, but that is basically the foundation.
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So how do we navigate this period?
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I think it goes way beyond weight management.
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Living with diabetes, the way our insulin works is heavily dependent on our activity level.
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Every day, the more active a person is, the more effective their insulin works.
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The activity serves as an amplifier or a multiplier for their insulin.
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When you take a unit of insulin, it might work like two units if you're coming off a lot of exercise.
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It might work like half a unit if you've been laying around like a slug and not moving much.
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So being able to predict how well our insulin works depends heavily on maintaining our physical activity year round.
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It's like--I used to call it powerful medicine exercise is for people with diabetes.
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Plus, the mental health benefits.
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It is a stressful time of year.
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And having that tradition of physical activity and exercise can help us get through it much more effectively.
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And then, of course, keeping our weight from getting out of control.
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There's a lot of good stuff to eat through the holidays.
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Does your family have a food or a meal tradition?
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Not actually.
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We often have like a traditional European type of Christmas with turkeys and gammons and things like that.
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But it's not very practical when it's like, I don't know what 40 degrees Celsius is.
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Over 100 Fahrenheit, I think.
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Yeah, it's just the opposite in North America.
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It's not very helpful.
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So we often end up having a barbecue by the pool and just swimming and being outdoors and that.
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We have a Hanukkah tradition where we make potato latkes.
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Potato latkes are just big grease balls of potato and onion and flour.
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Also horrible for keeping your diabetes and your weight under control.
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But it's so tasty, especially with a big gob of applesauce.
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Man, that is really tasty stuff.
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So we do a latke fest.
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We just make dozens of these enormous latkes and chow down on them.
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We have some real food with it, too.
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But that kind of stuff, it can add up during the holidays.
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Plus all the sweets, all the treats and dessert items that are so common.
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But I look at staying active during the holidays pretty much the same as staying active any time of year when a challenge is thrown your way.
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I travel quite a bit because I serve on advisory boards and I speak and this and that.
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And traveling throws a wrench into activity plans also.
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And I find it's a matter of attitude more than anything.
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An attitude that I'm not going to let things get in the way of my workouts.
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So when I travel, if I'm at a hotel, I'll use the workout room in the hotel.
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Or I always bring my running shoes when I travel.
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I can always go out for a jog, which is nice because I get to see all the sights up close in another town.
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So really, it's a matter of attitude.
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You just got to make it up in your mind that, you know, I work out whatever, three, four, five, six times a week.
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Normally, I'm just going to find a way to keep doing that during the holidays.
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If it means I've got to do it at a different time of day because I've got other things going on, then I do it.
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If it means I have to try a different type of activity, maybe I'm getting the house ready for a family and company coming to visit.
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Hey, that day of cleaning, that's my workout.
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We're here now, we've got leaves everywhere.
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Autumn's come to the northeast part of the U.S. and there are leaves every place.
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So raking those leaves, that's my workout sometimes.
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Or shoveling snow.
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Not yet, but it could come.
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Do you guys get snow by you?
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Not this time of year, but in the wintertime?
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No snow.
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Don't know what you're missing.
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But I mean, so if it is snowing, I mean, a lot of families might go snow skiing during the holidays or just after.
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Sometimes the snow comes in January and you can take some time and go skiing.
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We've got indoor ice skating rinks here.
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I'll hit those.
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I might take one or two kids with me and go ice skating.
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That's my exercise.
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So sometimes you just have to alter the type of activity or the time of day, but you can still do it.
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Yep.
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I must say, I'm glad you brought up the issue about traveling because I'm one of those people at an airport.
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I'm marching up and down, looking at all the shops in duty-free and going and exploring all the curios and things like that.
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And then when I get to my destination, I'm the first person with my walking shoes on and I'm out exploring all sorts of different places in the town.
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And I think, as you say, if you've got that sort of mindset and that attitude, exercise doesn't have to be a punishment.
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It can actually be a form of exploration, a form of entertainment.
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And if you can build it into your routine, I think that's fantastic.
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Yeah, big city airports, there's a lot of space, a lot of opportunity to walk.
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And even if you have to carry a bag or two with you, that just adds to the workload.
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My question for you is, how do you keep from getting schvitzed when you're walking around the airport that much?
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Because I don't want to get on the plane and stink it up.
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No, you can take a gentle stroll around.
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Oh, a gentle stroll.
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Okay.
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Gentle stroll, yeah.
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And the airports are usually air conditioned, so it's not too bad.
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I think just building it into your routine.
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And as you said, even if you've got family coming to visit, it might mean that you're not able to go for your early morning walk or your after dinner walk as you usually are.
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And perhaps you can invite your family to come with you.
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I'm sure there's an aunt who needs to go for a walk as well, drag her along with you, or else just to pick another time in the day and build it into your schedule.
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I think it is just a matter of reorganizing things a little bit.
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Yeah, even if you have nieces and nephews or kids or grandkids coming over, just going outside and playing with them, that can be quite a workout.
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Absolutely.
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When my kids were little, little, now they're in their 20s, 30s.
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When they were little, little, we used to have a dance party at night.
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After dinner, we'd take them into the family room.
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I'd put on a disco light and some old disco music and 50s and 60s music on the turntable.
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And I would just throw them around.
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We would dance for an hour.
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And that was exhausting.
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That was the workout.
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So even if you got all the kids to take care of or other responsibilities, you can still find a way to get in a workout.
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It's not like going to the gym workout.
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It's different, but it's still a workout.
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So if you got people coming over and the house needs cleaning, hey, that cleanup, that's your work.
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If the lawn needs tending too, that's your workout.
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You can still find ways to get the activity in throughout the holiday season.
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And Gary, what's the story with, we always advocate to our patients and we say, try and get 30 to 45 minutes of cardiovascular exercise in.
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But if you just can't fit in that 45 minutes, is it worth going to the gym for 15 minutes or should you just give it up completely?
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Or do you have to then go two or three times a day to the gym?
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Well, if your time's that restricted, you probably don't have time to go to the gym, but you can do things on your own in short intervals.
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The reason for the 30, 45 minutes is that's sort of a zone for getting cardiovascular conditioning.
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However, you can burn just as many calories and improve your insulin sensitivity just as much with a series of 10 minute sessions throughout the day.
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And so even though you're not going to build significant cardiovascular advantages with short bouts of activity, you can still gain a lot of benefit.
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You can burn the calories and the energy, feel good, keep your insulin working as well as it should with those shorter bouts of activity.
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Yeah.
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And I think I often try and keep people motivated and say, don't fall off the wagon completely just because you missed one or two days of exercise.
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Or don't have this all or nothing approach where you're like, I'm going to the beach for a week or we're going away to the lake for a week or whatever you're doing and say, there won't be a gym there, I won't be able to exercise, that's it, I can't do it.
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I think a lot of people fall into that sort of trap as well.
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Absolutely.
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I'm that way also.
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I work out most days and when I miss a day, the next day I'm like, I missed the workout yesterday, why bother?
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But then I figure, I'm going to get a new streak going.
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Forget about yesterday, today's a new day.
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I'm just going to start a new workout streak and see how long I can take that.
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So yes, look at every day as a fresh start, opportunity to start brand new.
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Yesterday is history.
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Don't worry about it.
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Start new and do the right thing now.
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I had a colleague once who said, just do better than you did yesterday.
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So if you missed yesterday's workout, you only have to go for five minutes today or 10 minutes or 15 minutes.
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You know, you're just wanting to do better than yesterday, which I thought was actually quite a nice motivation tool.
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It sounds like you like walking.
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Is that your main form of activity, Paula?
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Yeah, I mean, I don't enjoy running and I really don't enjoy going into a gym.
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I enjoy walking with my friends and we go walking on a regular basis.
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I enjoy doing a park run every now and again when I'm able to and then do some Pilates, which is also in a group.
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So that's also quite fun.
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And I know that when it gets to holiday time, things just go out the window and there's too many other demands on you.
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Group activities can be really motivating and it can carry people through these times when it's challenging to get the workout things.
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If you have a scheduled session with a group, it's hard to just say, no, I'm not going.
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You feel more accountable when you've got a group of other people doing it with you.
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Yeah, no, absolutely.
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Whether it's a formal group that you're going to exercise class at the gym, whether it's a group of mates that you're meeting and you're going to go and do some exercise with them, absolutely having a group of people that can motivate you and to whom you're accountable.
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Always feel bad.
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There's often I wake up and I just don't feel like going for a walk in the morning and I think, no, then I've got to actually phone or text my friend and say to her, I'm not coming and she's got to get grumpy with me either.
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No, we just go.
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Do you have big shopping malls in South Africa?
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We do, but I don't like shopping.
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You're the woman of my dreams.
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My daughter loves shopping.
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I don't really enjoy shopping.
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Because power shopping can be a workout, particularly if you're swapping a bunch of bags along with you, but walking a mall and shopping, if you have to shop anyway, hey, go for it and walk at a good clip between stores and you get your activity in that.
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And what's interesting in that is often you have to remind patients and say to them, don't forget that that amount of just general walking all over the place can really do damage to your blood sugar levels over a period of time.
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People don't factor that in as being exercise and they don't account for it.
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And often you're walking around, you're not hydrating properly either, you're standing for long periods of time.
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So it's one of the things that I always say to people, be really careful if you're shopping for an extended period of time.
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Yeah, I encourage people to use some type of an activity tracker, whether it's a pedometer, a motion sensor in their phone, an aura ring type of thing, because it does capture all the movement we get.
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So when you're cleaning up the kitchen after dinner, you get credit for that.
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It's movement.
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It's great because it makes us all accountable and there are simple things that we can do throughout the day that can help accumulate movement and burn energy for us.
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Does not have to be going to the gym, does not have to be setting aside 45 minutes for a walk.
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It can just be little things we do all throughout the day that add up.
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Yeah, and I think that's key over the holiday period where you are out of routine and things are a little bit out of kilter.
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If you've got some sort of activity tracker, you can say, oh, I didn't actually do too badly yesterday.
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I forgot we went to the ice rink for three hours in the afternoon.
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There you've done your activity, you don't have to feel so bad.
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I see this week, did you see that Oxford Street in London, they've closed the entire street off and made it a pedestrian street.
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So now all those iconic shopping centers that were on Oxford Street and the big red double-decker buses, they are no more and they're now encouraging pedestrians to walk around between the shops and they've made the whole of Oxford Street pedestrian.
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That's amazing.
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Philly, we have a downtown plaza that Blue Cross fills with water and they turn it into an ice rink for skating.
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So people can skate right downtown.
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If you're in New York City, you can go to Rockefeller Center and do that.
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I was just going to ask, have you ever been to Rockefeller Center?
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Oh yeah, yeah.
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It's pretty scenic.
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Yeah, we're just going into the downtown, any big city and just checking out all the Christmas decor, holiday decor.
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Get a good walk in, there's your activity.
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You got your workout for the day.
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Absolutely.
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And when I was young, the other thing that we used to do a lot is go window shopping.
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I don't know if that's still a thing anymore.
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But it was wonderful during the holiday season because everyone had all their lights and their festivities out and everything.
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And you'd just walk along the shops and look through the windows and get an ice cream or a cool drink or whatever on the way.
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Yeah.
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But that's also great for...
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Think Like a Pancreas, the podcast is brought to you by Integrated Diabetes Services, where experience meets expertise, passion meets compassion, and diabetes care is personal because we live it too.
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00:17:41,450
We're here to help, no matter where you are in the world.
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Want to learn more?
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Visit IntegratedDiabetes.com or email info at IntegratedDiabetes.com to schedule a consultation.
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On Thanksgiving, we have a tradition in America called football.
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Now, football here, it's a religion unto itself.
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And Thanksgiving football games are on.
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And what we do is during the pregame and the halftime and the postgame, we go out and we throw a football around.
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We're not running a ton.
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We're just throwing it around and having a good time.
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But just taking those activity breaks makes it fun.
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You can interact with people and get a little movement in.
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Air's a little nippy here, which is fine.
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The activity, you don't get overheated too much.
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But it's a whole lot better than just plopping down on the sofa and falling asleep.
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00:19:01,190
We've got garden cricket that happens in December.
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So cricket season happens.
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So cricket is a little bit like baseball.
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And I think it's more of a religion in Australia than it is in South Africa.
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But we generally play a whole lot of test cricket matches in December, January.
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And that's over five days.
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So for five days, you're watching this cricket match.
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And people do exactly the same thing.
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They watch.
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And then when it's a tea break, then they all go outside and play their own game of garden cricket.
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And they all come back inside again and carry on watching the cricket again.
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Mm-hmm.
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Yeah.
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The other thing about the holiday season, at least around here, maybe by you, is that the weather's not always conducive to outdoor exercise.
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And there are so many options for exercising indoors.
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If you're somebody who prefers to walk outdoors, it doesn't mean you can't walk indoors.
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You can get a treadmill.
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You can get a stationary bike.
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The rowing machines are great.
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Those are more full body.
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And when you watch your favorite TV show, just get on there and walk.
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Get on there and pedal or row.
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00:20:07,150
This time of year, basketball season just kicked in.
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I've got games to watch every other night with my hometown team.
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And I'm always either on my bike or on my treadmill when I'm watching at least the first quarter of those games.
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I get in about a 30 to 40-minute workout that way.
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So having indoor options when the weather is not agreeable is a smart thing to do.
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Some people will just put on some music and dance.
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That's a great form of exercise, where you can watch an aerobics video or some type of online class that you can do.
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And they have those stationary bikes, the Pelotons, that have classes that you can do live on your Peloton at home.
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So there's so many options.
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And again, it'll only matter if you have the attitude that's necessary.
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The attitude is the key thing.
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The attitude that, yeah, I'm not going to let the holiday season or the change in weather get in the way of me.
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I'm going to plow through that.
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And I'm going to maintain my activity.
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I'll find a way to make it happen.
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And once you set your sights on it, you'll find solutions.
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Yeah.
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And I think if you frame it as this is for my health and not just for me to lose weight or to get my sugars under control, but just basically for my general health and you integrate it as much as you can into your day, I think it makes it a lot more manageable, a lot more feasible, and a lot more palatable also.
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Yeah.
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It helps if it's fun.
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It absolutely helps if it's fun.
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I love playing basketball.
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I play two or three days a week, and I feel like my workouts the rest of the week are just to be in shape for basketball so I can play my best, not get hurt, et cetera.
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So finding something fun to do or even training for something, it doesn't have to be an Olympic event or a marathon, but even training to do a 5K walk in the spring, training to accomplish something, something that's worthwhile to you.
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That way you're not working out.
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You're not exercising.
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You can tell everyone, I'm in training.
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One of my family members last year challenged some of the other family members to an exercise regime and just to basically get fitter and healthier.
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Part of their Christmas present was whoever could get the best rewards and lose the most weight at the end of it, they were going to get some prize at the end of it.
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That's also another great motivating factor, the fact to get the whole family together and say, right, guys, this is what we're doing.
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There's a team challenge.
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Yeah.
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Some kind of a prize or a reward for yourself.
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A lot of people will make a deal with their spouse.
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I work out 20 times this month and you're going to give me a massage every night, something like that.
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Those can be fun too and keep us motivated.
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Yeah.
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00:23:08,950
For me, the key is to try and integrate it as much as possible into your daily activities and not to see exercise as an add-on in your day as much as you see it as just being part of your day so that when your daily routine is disrupted a little bit, that it's still being healthy is still part of what you do.
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I'm at a point now where I build it into my calendar.
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I find if I do that, it'll happen.
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If I don't do that, there's a chance it won't.
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There's certain mornings I'm going to play basketball because my group plays early morning and then I have to find a few other nights where I can go to the gym or work out at home.
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00:23:40,090
My in-training-for-basketball-type workouts, but I look at what my schedule is for the week, my patient calendar, meetings I have to attend, et cetera, and I say, all right, Thursday evening, I've got the evening open.
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I'm going to go to the gym that night, do the weights.
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Friday morning, I've got basketball that's taken care of.
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I look at the week and just see, make sure I get my workouts in whatever time it happens to be.
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00:23:58,590
For people who are busy, everyone's busy this time of year more so than any time.
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00:24:03,870
If you have a calendar, and most people do have some form of calendar, they keep a schedule.
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Build the workouts right into your calendar.
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Start of the week, fill it in.
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Monday evening, I'm going to go to the gym.
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Tuesday morning, I'll go for a walk, et cetera.
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Build that right into your calendar.
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You're much more likely to stick with it.
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00:24:26,610
As far as sticking with it, there is research that shows that exercising first thing in the morning is highly beneficial for long-term maintenance.
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00:24:30,150
Now, I don't know about you, Paula, I'm not really a morning person.
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I play basketball in the morning because I have to.
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That's when everyone else is playing.
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00:24:38,570
But otherwise, I'm not that- A full game of basketball right in the morning.
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Yeah, yeah.
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We have 7.30 a.m. games because we work.
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We've got to get to work afterwards.
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But my wife, Debbie, she's a morning person.
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She's like Ms. Energy first thing in the morning.
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I don't know where that comes from.
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00:24:50,970
It's not me.
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I prefer to work out after dinner.
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That's what I do most nights.
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00:25:04,350
But the research shows that people who work out first thing in the morning tend to stick with their program much longer and work out more consistently.
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00:25:06,690
There's different theories behind that.
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I don't think it's a personality thing.
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00:25:11,050
It's just there's not much to get in the way of it.
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00:25:11,350 -->
00:25:22,650
There's the added advantage of early morning exercise does not usually cause blood sugars to drop, so we don't have to worry so much about managing our glucose levels with early morning exercise.
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You work out any other time of day, it becomes a major consideration.
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But early morning is a good time to do it.
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So anyone who's listening to this, if you're thinking about starting to get active and you're ambivalent about what time you do it, I would try early morning.
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That's a really good time to do it.
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00:25:49,990
And for weight loss, do you want to exercise before a meal, after a meal, morning, afternoon?
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It does depend.
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If you're taking mealtime insulin, bolus insulin, there is an advantage to working out soon after the meal.
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00:26:07,970
If you work out before the meal, you're going to probably need to consume extra calories before the workout to prevent a blood sugar drop.
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00:26:07,970 -->
00:26:13,670
If you work out after the meal, you don't have to eat extra food, you can just take less insulin.
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00:26:18,110
And taking less insulin, that helps facilitate some weight loss.
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00:26:18,230 -->
00:26:19,830
So there's an advantage there.
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And you're not eating extra calories.
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Right, right.
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00:26:23,010 -->
00:26:26,070
So there is a little bit of an advantage to doing that.
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00:26:26,150 -->
00:26:31,510
But again, it doesn't matter what time you exercise, the calories you burn is the same.
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00:26:36,450
It's just in the early morning, the body tends to burn more fat than glucose for fuel.
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00:26:39,770
So that's why the blood sugar doesn't drop as much.
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00:26:45,030
But the calorie expenditure is exactly the same, whether it's morning, afternoon or evening.
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And I think also any exercise is better than no exercise.
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So if you get to the end of the day and you didn't manage to go for a walk in the morning or you didn't manage to play your basketball game, whatever you can do is better than nothing.
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00:26:58,270
Yeah.
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00:27:05,470
My trick is when I get home from work, if I'm planning to work out after dinner, I put my gym clothes on before I go to dinner.
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00:27:08,430
Otherwise, I don't know, it's just one more step.
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00:27:10,610
I'd rather just plop down in front of the TV.
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00:27:11,810
But I think that's why.
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00:27:14,950
If I got my sneakers on, I'm ready to go.
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00:27:15,110 -->
00:27:16,550
Yeah, it's more likely to happen.
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00:27:16,670 -->
00:27:23,670
But I think that's why exercise in the morning works also, because you wake up and before you even have your eyes open, you've already putting your clothes on.
355
00:27:24,170 -->
00:27:26,450
And then you've got the mind like, oh, let's just go for a walk.
356
00:27:26,610 -->
00:27:30,470
Yeah, no chance for excuses or other things getting in the way.
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00:27:30,790 -->
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That's the first thing you do.
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00:27:32,050 -->
00:27:33,630
And it does make you feel better.
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00:27:40,010
Everyone who works out regularly will tell you how much better they feel, not just during, but the rest of the day.
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00:27:40,310 -->
00:27:42,330
You just get this nirvanic feel.
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00:27:43,530
You've accomplished something.
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Your body feels good.
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00:27:45,170 -->
00:27:46,250
It's a nice state to be in.
364
00:27:46,510 -->
00:27:54,750
So maybe that's the trick to family politics over the holidays is when the family is all at each other, you can head out to the gym or go for a run or something.
365
00:27:55,190 -->
00:27:57,590
Yeah, or middle of dinner, you can wrestle.
366
00:27:58,210 -->
00:27:59,610
It's like, I love the show Seinfeld.
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00:27:59,610 -->
00:28:06,430
They invented this holiday called Festivus and it included the feats of strength over dinner where they would wrestle each other to the ground.
368
00:28:06,790 -->
00:28:09,290
I would not recommend wrestling during dinner.
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00:28:09,550 -->
00:28:11,090
That's not very polite.
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00:28:11,190 -->
00:28:17,330
Yeah, Anna and I had a fun conversation the other day about the emotional issues around the holidays.
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00:28:17,690 -->
00:28:22,530
And I think having family to stay or going to go and stay with family is always a challenge.
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00:28:25,450
So somehow, I don't know how it works.
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00:28:25,450 -->
00:28:27,870
We grew up in a family and then you leave the family.
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00:28:28,150 -->
00:28:32,710
And then when you go back, put everyone back in the same box again together.
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00:28:32,930 -->
00:28:35,330
It just doesn't work like it did 20 years ago.
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00:28:35,730 -->
00:28:36,330
Yeah, yeah.
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00:28:36,390 -->
00:28:38,150
Sometimes there's sibling conflict.
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00:28:38,430 -->
00:28:41,290
Sometimes there's intergenerational conflict.
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00:28:41,750 -->
00:28:43,250
You know, your parents drive you nuts.
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00:28:43,350 -->
00:28:44,310
Your kids drive you nuts.
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00:28:44,730 -->
00:28:46,510
You know, it's nice to start the day.
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00:28:46,590 -->
00:28:49,370
You know, instead of dealing with the family stuff, you go out.
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00:28:49,470 -->
00:28:53,070
You go for a nice walk or a jog or get on a bike.
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00:28:53,070 -->
00:28:56,370
You know, you're able to handle things a lot better after that.
385
00:28:56,590 -->
00:29:02,090
It definitely sorts out your mental state as well as getting you on top of things for the day.
386
00:29:03,790 -->
00:29:09,270
My sister had some friends coming to stay with us from France over the holiday period.
387
00:29:09,450 -->
00:29:12,030
And she had three teenage boys at the time.
388
00:29:12,270 -->
00:29:15,130
So we had a French versus South Africa cricket match.
389
00:29:16,030 -->
00:29:18,570
And I think we also had a rugby match as well.
390
00:29:18,790 -->
00:29:21,370
So it was her friend's family versus our family.
391
00:29:21,430 -->
00:29:22,470
And that was quite entertaining.
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00:29:23,070 -->
00:29:24,150
All in the back garden.
393
00:29:24,470 -->
00:29:25,610
But yeah, it was wonderful.
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00:29:25,770 -->
00:29:27,710
I remember distinctly that day.
395
00:29:27,890 -->
00:29:32,370
We had this huge Christmas lunch and everybody was about to fall asleep and go and lounge in front of the TV.
396
00:29:32,810 -->
00:29:39,470
And then all the teenage boys decided they wanted to go and have this France versus South Africa match and drag the whole family outside.
397
00:29:39,870 -->
00:29:40,630
And it was wonderful.
398
00:29:41,110 -->
00:29:43,090
Everyone's having a good go at each other.
399
00:29:44,810 -->
00:29:46,770
That does sound like fun.
400
00:29:47,130 -->
00:29:47,350
Yeah.
401
00:29:47,570 -->
00:29:49,830
We used to have backyard football games.
402
00:29:50,090 -->
00:29:51,010
Just fun games.
403
00:29:52,230 -->
00:29:56,370
In real football, you sack the quarterback, you tackle them and all.
404
00:29:56,670 -->
00:30:00,770
So we have to count Mississippis before we can rush the quarterback and tackle them.
405
00:30:01,090 -->
00:30:02,010
It was funny.
406
00:30:02,090 -->
00:30:05,450
I remember when my wife was the quarterback one time for her team.
407
00:30:05,590 -->
00:30:07,730
And we counted our Mississippis.
408
00:30:07,830 -->
00:30:09,670
We started running at her and she got scared.
409
00:30:09,790 -->
00:30:12,750
She just threw the ball in the air, screamed and ran in the other direction.
410
00:30:13,190 -->
00:30:16,290
We've had some wiffle ball games in the backyard as well.
411
00:30:16,990 -->
00:30:17,910
You know what a wiffle ball is?
412
00:30:17,910 -->
00:30:23,710
Well, it's like baseball, but it's with a plastic bat and the ball is perfect.
413
00:30:23,730 -->
00:30:25,290
It's plastic and it's perforated.
414
00:30:25,450 -->
00:30:29,970
So it's light and airy and you can make it curve and dip and do weird things.
415
00:30:30,390 -->
00:30:32,990
The ball doesn't hurt anybody if it hits them.
416
00:30:33,730 -->
00:30:35,670
Otherwise, it's a lot like baseball.
417
00:30:36,030 -->
00:30:37,450
So we set up a little mini field.
418
00:30:38,170 -->
00:30:40,210
Sorry, it has a pedal craze at North America.
419
00:30:40,450 -->
00:30:43,530
The pedal craze where people just have a little peddler under their desk?
420
00:30:43,710 -->
00:30:44,550
No, a pedal.
421
00:30:44,750 -->
00:30:46,590
P, it's spelled P-A-D.
422
00:30:46,590 -->
00:30:48,070
Pedal or pedal.
423
00:30:48,670 -->
00:30:48,770
Yeah.
424
00:30:48,990 -->
00:30:50,270
Now you got to tell me what's pedal.
425
00:30:50,550 -->
00:30:52,090
So it's like tennis.
426
00:30:52,770 -->
00:30:54,450
It's a combination of tennis and squash.
427
00:30:54,590 -->
00:30:59,130
You play it basically on a modified tennis court, but it's got glass walls up the side.
428
00:30:59,430 -->
00:31:03,790
And you can hit the ball into the glass wall and it can still bounce on the court.
429
00:31:04,050 -->
00:31:08,130
And every 35 plus year old person is playing it at the moment.
430
00:31:09,690 -->
00:31:13,330
The problem is, is that people are not warming up properly.
431
00:31:13,970 -->
00:31:17,810
And they're going from the couch to playing this intense game of pedal.
432
00:31:18,030 -->
00:31:24,610
And we actually got an email from the radiographers the other day to say, please, can we, this is how to manage pedal injuries.
433
00:31:24,610 -->
00:31:31,610
Because people are breaking their clavicles and dislocating shoulders because they go rushing into the glass walls to try and get the ball.
434
00:31:31,870 -->
00:31:32,090
Yeah.
435
00:31:32,230 -->
00:31:34,350
The obsession here is called pickleball.
436
00:31:35,130 -->
00:31:39,110
Now pickleball, it's a cross between ping pong and tennis.
437
00:31:39,110 -->
00:31:45,570
So if you picture a court halfway between a ping pong table and a full tennis court, you got a pickleball court.
438
00:31:45,670 -->
00:31:46,830
So there's a lot less running.
439
00:31:47,250 -->
00:31:48,910
And yeah, that's a popular game.
440
00:31:49,250 -->
00:31:53,890
It started out mostly with older folks, but now younger people are playing it also.
441
00:31:54,070 -->
00:31:56,350
I have never actually played pickleball.
442
00:31:56,730 -->
00:31:57,990
But I haven't played pickleball.
443
00:31:58,150 -->
00:31:58,890
I've tried pedal.
444
00:31:59,050 -->
00:32:00,430
I'm not fantastic at it.
445
00:32:00,770 -->
00:32:05,530
But it's making the orthopedic surgeons and the physiotherapists very rich at the moment.
446
00:32:05,770 -->
00:32:06,870
I'll bet it is.
447
00:32:07,610 -->
00:32:18,670
But I mean, that's another thing when you're talking, when we're talking about activity during the holidays, a lot of people might not have been active and now suddenly are getting involved in all these backyard sports and things like that.
448
00:32:18,910 -->
00:32:26,970
And perhaps it's a good time to remind the 40 and 50 year old dads that they do need to warm up and they're not as agile as they were when they're 20.
449
00:32:27,610 -->
00:32:32,090
And we're all legends in our own minds.
450
00:32:32,290 -->
00:32:32,710
Apparently.
451
00:32:33,250 -->
00:32:39,010
I saw someone wearing a T-shirt once that says, the older I get, the better I was.
452
00:32:39,430 -->
00:32:44,310
The memories of how good you used to be just get greater and greater as you age.
453
00:32:44,510 -->
00:32:45,670
That's absolutely true.
454
00:32:45,870 -->
00:32:47,090
Gary, always fun chatting.
455
00:32:47,210 -->
00:32:50,430
Is there anything else you want to bring up about activity during the holidays?
456
00:32:50,810 -->
00:32:53,310
No, I think we touched on a lot of the key things.
457
00:32:54,070 -->
00:33:00,250
Attitude is 99% inspiration, 1% perspiration.
458
00:33:00,710 -->
00:33:01,790
It's attitude.
459
00:33:02,710 -->
00:33:06,750
You go into the holidays saying, I'm just going to lay around, I'll gain 10 pounds.
460
00:33:07,350 -->
00:33:08,570
It's going to happen.
461
00:33:08,650 -->
00:33:10,570
You go into the holidays with an attitude.
462
00:33:10,710 -->
00:33:12,290
I'm going to maintain my workouts.
463
00:33:12,490 -->
00:33:13,370
I'm going to feel good.
464
00:33:13,470 -->
00:33:19,750
It's going to help me keep my weight controlled, manage my diabetes, deal with all my family members that drive me batty.
465
00:33:19,990 -->
00:33:20,790
You'll do it.
466
00:33:20,870 -->
00:33:21,610
It's attitude.
467
00:33:21,810 -->
00:33:22,950
That's where everything starts.
468
00:33:23,210 -->
00:33:25,230
And I think it doesn't have to be perfect.
469
00:33:25,590 -->
00:33:27,070
It's not that all or nothing routine.
470
00:33:27,230 -->
00:33:30,310
It's like, just do better than you did yesterday.
471
00:33:30,550 -->
00:33:32,070
Whatever you can do, just do it.
472
00:33:32,070 -->
00:33:36,010
In whatever shape or form you can do it and keep going from there.
473
00:33:36,330 -->
00:33:36,770
You got it.
474
00:33:36,910 -->
00:33:38,310
Gary, thank you very, very much.
475
00:33:38,530 -->
00:33:41,090
It's been great fun chatting as always.
476
00:33:41,510 -->
00:33:53,410
And I hope, hopefully we've given the listeners and the viewers a couple of good tips and hints as to how to stay active during the holidays, how to navigate their way through it and get on top of all the challenges.
477
00:33:53,830 -->
00:33:58,270
And in our next podcast, I'm going to be talking to Jenny and Dana and focusing on food.
478
00:33:58,270 -->
00:34:03,170
So, you know, look at all the food challenges that come up during the holidays.
479
00:34:03,370 -->
00:34:03,870
That should be great.
480
00:34:03,870 -->
00:34:04,830
Sounds like fun.
481
00:34:05,250 -->
00:34:07,330
Paula, happy holidays to you and your family.
482
00:34:07,650 -->
00:34:08,190
Thank you, Gary.
483
00:34:08,350 -->
00:34:10,989
And you as well, and to all our listeners and viewers as well.
484
00:34:11,710 -->
00:34:15,090
Thanks for tuning in to Think Like a Pancreas, the podcast.
485
00:34:16,010 -->
00:34:22,350
If you enjoyed today's episode, don't forget to like, follow or subscribe on your favorite podcast app.
486
00:34:22,650 -->
00:34:27,250
On behalf of Think Like a Pancreas, the podcast, I'm Gary Scheiner.
487
00:34:27,250 -->
00:34:29,690
Wishing you a fantastic week ahead.
488
00:34:30,270 -->
00:34:32,770
And don't forget to think like a pancreas.
