Physical Activity

Working exercise into your daily routine can be one of the most important steps you can take to keep your health on the right track. In fact, physical inactivity has been estimated to be as dangerous to your health as smoking (Health Canada, 2002).
 
Your goal should be to complete at least 150 minutes of moderate-to-vigorous-intensity aerobic exercise each week (eg. 30 minutes, 5 days a week). You may have to work up to this goal, but the good news is that multiple, shorter exercise sessions of at least ten minutes each are probably as useful as a single longer session of the same intensity. If you are able and when you are ready, try adding resistance exercises, like lifting weights, to your exercise repertoire. Regular exercise may improve your body's sensitivity to insulin and help manage your blood glucose level.  Exercise may also help to reduce your stress level, manage your weight, improve your flexibility and prevent serious health problems. Exercise is good for everyone but especially for those with diabetes, who are at 2 to 4 times greater risk of heart disease than people who don't have diabetes.
 
A healthy diet, daily exercise and good communication with health professionals can help you to live longer and live stronger. Make good fitness and nutrition choices today and protect your health.
 
Exercise checklist:
 
__ Check with your family physician before starting an exercise program. Your doctor can help you decide what form of exercise is right for you, and if there are any restrictions in movement or intensity.
 
__ Monitor your blood glucose levels before, during and after exercise in order to track the effect of your efforts.
 
__ Wear your MedicAlert bracelet or necklace.
 
__ Make sure your shoes and socks are comfortable so that you don't cause any blisters.
 
__ Keep hydrated and keep some glucose tabs or sugar candy in your pocket in case glucose levels drop too low.
 
 
Physical Activity for Type 1 Diabetes:
 
All people with type 1 diabetes who are active should log their intensity and duration of activity, and make adjustments to insulin and/or carbohydrates.
Check T.H.I.S. before exercise, during exercise and after exercise.
 
Test - testing blood glucose levels
- delay exercise if blood glucose levels are under 5.0 mmol/L
- delay exercise if blood glucose levels are 14.0 mmol/L or higher and ketones are present
- test every 30 minutes during long periods of exercise
- test after exercise and include testing overnight if the exercise was of high intensity, a long duration or if exercise was unplanned
 
Hydrate - keep well hydrated
- drink enough fluids daily
- continue to maintain fluid intake, about 1 cup (250ml) for every 20-30 minutes of exercise
- replace fluids when you have finished exercising
 
Insulin - Adjust insulin and consider how the insulin is absorbed, and its peak action
- remember that exercising muscles are more sensitive to insulin and there is an increase in the amount of glucose they use
- insulin may be adjusted for moderate to high intensity activity over 30 minutes
- additional adjustments to insulin may be needed during long duration activities based on blood glucose levels
 
Snack - add carbohydrates as snacks or fluids as needed
- always carry fast acting carbohydrate for treatment of hypoglycemia, such as glucose tabs, fruit juice or packaged sugar
- snack within 30 minutes after the activity
 
For some further specific advice for people with type I diabetes, please visit:
 
The fitness centres in Sault Ste. Marie and surrounding area are listed below. Hours of operation and membership prices are not included as they vary, depending on many factors. We encourage you to use the basic information provided to contact each facility and find out more about what they offer.
 
Being physically active does not necessarily mean becoming a member of a fitness facility. Sault Ste. Marie has many trails and paths on which you can walk, run or ride a bicycle. This section of the directory also provides information on walking programs, clubs and facilities. This information, or a Trails of Sault Ste. Marie Walking Guide is also available at The Canadian Diabetes Association located at 135 Northern Ave. East, (call 759-1233). 
 
For a more comprehensive listing of sports clubs and activities available in the Sault Ste. Marie area please visit the Sault Sports Council website:
www.saultsportscouncil.ca
 
The Leisure Services Information Directory prepared by the City of Sault Ste. Marie can also provide you with information about recreation, leisure and cultural activities available in the community:
http://www.city.sault-ste-marie.on.ca/contentadmin/UserFiles/File/CityDepartments/CSD/LSID/2009%20Leisure%20Services%20Information%20Directory%20to%20June%202%20jb.pdf 
 
 
Achieve Fitness for Women
219 Great Northern Rd., Sault Ste. Marie, ON
Phone: 253-B-FIT (2348)
E-mail: fitnessinfo@achieveforwomen.com
Website: www.achieveforwomen.com
- currently no running or walking program
- fitness/workout room with cardio and weight training equipment
- showers and changing facilities
- some specialty classes which are offered include body sculpting, step, yoga, spin and cardio and many more
- no pool
- tours available, orientation given when you join as a member
 
Bar 1's Personal Training and Private Fitness Studio
477 Queen St. East, Sault Ste. Marie, ON
Phone: 949-4434
E-mail: info@bar1s.com
Website: www.bar1s.com
- no running or walking program
- private fitness/workout rooms with cardio and weight training equipment
- offers personal training specific to your fitness goals
- no pool
- virtual tour available online
 
Bar Valley Health and Fitness Club
786 Bar River Rd. East, Echo Bay, ON
Phone: 248-3272
- running and walking groups available, depending on the interests of clients
- fitness/ workout room with cardio and weight training equipment
- showers and changing facilities available
- specialty classes available sometimes, depending on the interests of clients
- no pool
- tours available
 
Blueberry Hill Motel
RR#2, Goulais River, ON
Phone: 649-5631
-aquabics classes available
-fitness/ workout room with some cardio and weight training equipment
-please call for swim schedule
 
Bridgewater Fitness Centre
Waterfront Inn, 208 St. Mary's River Dr., Sault Ste. Marie, ON
Phone: 945-6955
- no walking or running group
- fitness/workout room with cardio and weight training equipment
- showers and changing facilities
- aquabics available
- pool
- free tours and guest trial pass available
 
Catalyst Fitness
489 Queen St. East, Sault Ste. Marie, ON
Phone: 253-0011
E-mail: catalystfitness@yahoo.ca
Website: www.catalystfitness.ca
- this Catalyst facility houses personal training studios, massage therapy, athletic therapy and mental training
 
Catalyst Athletic and Crossfit
99 Industrial Park 'B', Sault Ste. Marie, ON
Phone: 256-1344
E-mail: catalystfitness@yahoo.ca
Website: www.catalystgym.com
- running group available
- fitness/workout room with cardio and weight training equipment
- showers and change rooms facilities at both locations
- some specialty classes and activities include crossfit, cycling, sports specific training and seniors classes
- free tour and session available
 
Club Cabana
Algoma’s Water Tower Inn, 360 Great Northern Rd., Sault Ste. Marie, ON
Phone: 945-7611
Website: http://www.watertowerinn.com/inside.aspx?l=,1,7,112
- no walking or running group
- fitness/workout room with cardio and weight training equipment
- showers and changing facilities
- no specialty classes available
- 4 pools
- no tours or free sessions
 
Curves Fitness for Women
626 Queen St. East, Sault Ste. Marie, ON
Phone: 256-8989
- no walking or running program
- fitness/ workout room based on circuit training
- showers and changing facilities
- weight management classes
- no pool
- free tour and fitness assessment available
 
Curves Fitness for Women
275 Second Line West, Sault Ste. Marie, ON
Phone: 945-9009
- no walking or running program
- fitness/workout room based on circuit training
- showers and changing facilities
- weight management classes
- no pool
- free tour and fitness assessment available 
 
Garden River Recreation Centre
14 Syrette Lake Rd., Garden River, ON
Phone: 946-3933
E-mail: rec-centre@gardenriver.ca
Website: http://recreation.gardenriver.ca/
- no walking or running program
- fitness/workout room with cardio and weight training equipment
- showers and changing facilities
- specialty classes available every once in a while
- no pool
- tours available
 
George Leach Centre
Algoma University, 1520 Queen St. East, Sault Ste. Marie, ON
Phone: 949-2301 Ext.4500
E-mail: glcdesk@algomau.ca
Website: http://www.algomau.ca/view.php?page=glcentre&parent=aboutau
- no walking or running program but memberships are available for the indoor track
- fitness/workout room with cardio and weight training equipment
- showers and changing facilities
- specialty classes available include yoga, Pilates, ballroom dance, cardio kick boxing, kettle bell and many more
- no pool
- free tour and trial session
 
Goodlife Fitness
589 Second Line East, Sault Ste. Marie, ON
Phone: 942-7333
Website: www.goodlifefitness.com
- running program
- fitness/workout room with cardio and weight training equipment
- showers and changing facilities
- some specialty classes include step, yoga, spinning, body pump, combat martial arts and many more
- no pool, but members can use the Watertower Inn pool for half price
- free tour and orientation available 
 
John Rhodes Community Centre Pool
260 Elizabeth St., Sault Ste. Marie, ON
Phone: 759-5419
E-mail: c.marinelli@cityssm.on.ca
Website: http://www.city.sault-ste-marie.on.ca/Article_Page.aspx?ID=402&deptid=1
- no walking or running program
- no fitness or workout room
- showers and changing facilities are available
- specialty pool classes available, such as aquabics
- 2 pools
- tours available
 
Lifestylz Personal Training Studios for Women
www.lifestylz.ca
Studio I
Contact: Garret Mount
Phone: 253-3077
E-mail: garret@lifestylz.ca
Studio II
Contact: Tyson Mount
Phone: 949-9014
E-mail: tyson@lifestylz.ca
- no walking or running program
- private fitness/ workout studios and cardio rooms where personal trainers can assist you to develop a workout plan which suits your fitness goals and abilities
- private showers and change rooms
- no pool
- free, no obligation fitness consultation available from website
 
The Sault Family YMCA
235 McNabb St., Sault Ste. Marie, ON
Phone: 949-3133
E-mail: info@sault.ymca.ca
Website: www.sault.ymca.ca
- no walking or running program, but indoor track available for use with membership fee
- fitness/workout room with cardio and weight training equipment
- showers and changing facilities
- specialty classes include aqua fit, yoga, tai chi, ballroom dancing, cycle fit and many more
- 2 pools
- tours and free sessions available, check website
 

Walking Programs
 
10,000 Steps toward Healthy Living
Website: http://www.algomapublichealth.com/Default.aspx?l=,1,10,197,369
Algoma Public Health: 1-866-892-0172 or 759-5390
 
This is a 4 week program delivered in the spring and early fall using pedometers to track the number of steps taken in one day and to set goals to increase the number of steps over the course of the program. Registration for this program is $13, which includes your own step counter, physical activity information sessions, nutritional information sessions and an individual walking program based on your goals. Anyone who is able to walk can participate. For more information or to register please call Algoma Public Health.
 
10,000 Steps Library Lending Program
 
Take Heart Algoma has developed the “10,000 Steps” resource which is available across the Algoma district at libraries. This resource includes a pedometer and instructions on how to use it, Making Tracks logbook, Trails guides, and a 10,000 step pamphlet which can be taken out of the library just like a book. It is a simple 8 week program that involves using a pedometer to help you in increasing your levels of physical activity. Call Algoma Public Health or visit the above website for more information.
 
Walk This Way
 
Walk This Way is a Take Heart program designed to help people ages 20 and over to become more active by building walking into their lives. Walk This Way includes information and tips on how to get started and a laminated calendar to record and plan your walks. For more information on Walk This Way, please call Algoma Public Health at the number listed above. Walk This Way packages are also available at the Canadian Diabetes Association at 134 Northern Ave.
 
Other Resources Available at the Canadian Diabetes Association and Algoma Public Health include:
Trails of Sault Ste. Marie: A walking guide (Take Heart Algoma)
Making Tracks logbook (Take Heart Algoma)
 
Walking Clubs/ Groups
 
“Do the Locomotion” Senior Services Walking Program
Station Mall, 293 Bay St., Sault Ste. Marie, ON
Phone: 759-5377 (Steelton Senior Centre)
No Fee
This is an informal walking group and new participants can speak with the people with white “Do the Locomotion” t-shirts to find out more about the routes and number of kilometers. Meet at the food court area at 8am Mondays, Wednesdays and Fridays.
 
Garden River First Nation Wellness Centre
23 Shingwauk Street, Garden River, ON
Phone: 946-5710
Contact: Marie Pine
Website: www.gardenriver.org
 
Metis Nation of Ontario
26 Queen St. East, Sault Ste. Marie, ON
Phone: 254-1768
 
The Y Hikers
Phone: 949-7641
Contact: Barbara Hawk
Participants meet at 10am Wednesday mornings and the walk begins at 10:30am. Walk leaves from St. Andrews United Church located at 712 Wellington St. East.
 
The Saulteaux Voyageur Trail Club
Phone: 942-1891 or 779-3409
Contact: Gayle Phillips, President
E-mail: voyageur.trail@sympatico.ca
Website: www.voyageurtrail.ca/saulteaux
Membership required
The Saulteaux Voyageur Trail Club schedules over 30 outings a year including hikes, trail maintenance, snowshoeing, skiing and backpacking. Outings are listed on above website. If in any doubt about a scheduled outing, call the leader to find out what to expect. You do not have to be fit to participate.
 
Indoor Walking Facilities
 
Station Mall
293 Bay St., Sault Ste. Marie, ON
Hours: Monday to Friday 7am-9pm, Saturday 7am-5:30pm, Sunday 10am-5pm
No cost
 
The Wellington Square Mall
625 Trunk Rd., Sault Ste. Marie, ON
 
The Essar Centre
269 Queen St. East, Sault Ste. Marie, ON
Walking schedule available online at: http://www.essarcentre.ca/content.aspx?ID=52
 
The George Leach Centre Track
Algoma University, 1520 Queen St. East, Sault Ste. Marie, ON
Membership fee required for use
 
The Sault YMCA
235 McNabb St., Sault Ste. Marie, ON
Members only
 
Outdoor Tracks
 
Joe Forman Track and Field Complex
260 Elizabeth St., Sault Ste. Marie, ON
 
High Schools:
 
Bawating Collegiate & Vocational High School
750 North St., Sault Ste. Marie, ON
 
Korah Collegiate & Vocational High School
636 Goulais Ave., Sault Ste. Marie, ON
 
Sir James Dunn Collegiate & Vocational School
1601 Wellington St. East, Sault Ste. Marie, ON
 
White Pines Collegiate & Vocational High School
1007 Trunk Rd., Sault Ste. Marie, ON

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