Health Coach Q & A
What links should I know about?
Lark is here to help!
Lark Customer Support!
https://support.lark.com/hc/en-us/requests/new
Facebook page for DPP
https://www.facebook.com/groups/larkdpp
Lark blog
Lark recipes
https://www.lark.com/resource-type/recipe
Email a Lark coach
Myplate meal planner
Does this program provide a Fitbit?
Users enrolled in Lark’s Diabetes Prevention Program are eligible to earn the Fitbit® incentive after demonstrating active engagement with Lark for the first 10 weeks of the program, including weighing in, completing mission check-ins with your coach, and logging activities and meals.
When you meet the criteria, you can receive an email inviting you to order your Fitbit®.
You can check here for details!
You can ask Lark Customer Support for more information or to check your status!
I received a scale. I use it weekly as directed. When or how will I receive the Fitbit to track my exercise and other activities?
Users enrolled in the Diabetes Prevention Program under certain health plans are able to order their connected smart scale right away. You will have the opportunity to earn a Fitbit® after actively engaging in the Diabetes Prevention Program for the first ten weeks* of the program.
Please check here for details.
Can I get the fitbit before the 10 weeks requirement?
It takes at least 10 weeks of active engagement with Lark to earn the Fitbit® incentive.
I purchased resistance bands, but I don't know how to use them.
That's great that you got resistance bands! They can be a fantastic tool for building strength and improving flexibility. Before starting, always check with your healthcare provider to make sure it’s safe for you to use them.
Check the bands and make sure they’re in good condition, with no fraying or tears. Start with lower resistance bands and gradually progress to higher resistance bands when you feel ready.
A physical therapist, trainer, or other professional can help you use the bands safely and effectively. It’s important to use good form to get optimal results and reduce the risk of injury.
Here are some examples of resistance band exercises.
- Bicep curls: Stand on the band with feet hip-width apart, hold the ends, and curl your arms up like lifting dumbbells. Lower slowly and repeat.
- Seated row: Sit with legs extended, loop the band around your feet, hold the ends, and pull back like rowing. Release slowly and repeat.
- Shoulder press: Stand on the band, hold the handles at shoulder height, and press overhead. Lower your arms slowly and repeat.
- Squats: Stand on the band, hold handles at shoulders, and squat down while keeping tension in the band. Stand up slowly and repeat.
- Lateral band walks: Place the band around your ankles or above your knees, take small steps to one side to strengthen hips and thighs. Then go back the other way to work the other side.
- Glute bridges: Lie on your back, place the band above your knees, and lift your hips while pressing your knees outward slightly. Lower slowly and repeat.
- Standing rotation: Hold the band with both hands at chest height and twist side to side to work the obliques.
The American Council on Exercise (ACE) has more examples of resistance band exercises.
Listen to your body. It’s okay to feel muscle fatigue, but not pain or strain.
What is a good time for resistance training in a day? The reason I am asking is that my blood sugar levels are high only in the morning and normal at other times of the day.
That’s a great question! Resistance training helps lower blood sugar. Since your blood sugar levels are highest in the morning, the morning may be a good time to perform resistance training. However, the best time for resistance training depends on your body’s response and daily routine.
Remember that the very best time to do resistance training is the time that you’ll actually do it! Set aside a time that works for you.
It’s important to consult a healthcare professional before starting a workout routine to make sure it’s safe for you and you know what to do. It’s also a good idea to ask about your high morning blood sugar to see if you can take any additional steps to lower morning blood sugar.
Are you working on incorporating the ability to edit responses to Coach on the Lark app? Also I don't think Coach understands the food choices/names entered into the chat.
Thanks for the questions. Our team is always grateful to receive feedback from our valuable members!
We’re doing a rollout of a new food logging feature. It’s based on your health plan provider, but most Lark DPP members should expect a new, interactive, and hopefully amazing experience within weeks. Stay tuned!
I've had a meniscal knee repair and am waiting to have a total knee replacement. What are some good exercises for me? I'm finding it hard to get back to exercising since my surgery.
It’s great that you’re looking to stay active while preparing for your total knee replacement. Being active before surgery can make the procedure safer and make recovery easier. And, being active before surgery can help you stay healthy as you wait for your knee replacement.
Since you’ve had a meniscal repair and you’re waiting for surgery, be sure to get your provider’s approval before doing any new exercises. You may also want to consult a trainer, physical therapist, or other professional to help with safe and effective activities.
While every patient has a different set of circumstances, the following are some exercises that may be possible without pain.
- Seated leg lifts: Sit in a chair and slowly extend one leg straight, hold for a few seconds, then lower.
- Ankle pumps: For circulation, flex and point your toes while seated or lying down.
- Heel slides: To maintain knee mobility, lie down. Slide your heel toward your glutes, then straighten your leg by sliding it away from your glutes on the floor.
- Stationary cycling: Use low resistance to reduce strain on the knee.
- Water exercises: Walking or other gentle movements can help with range of motion.
Avoid activities that can cause pain or damage.
- High-impact exercises like jumping, running, or deep squats
- Twisting motions that strain your knee
- Heavy muscle-strengthening exercises that can be a strain on the knee
What kind of exercise is suggested for muscle strength?
For building muscle strength, resistance training (also known as strength training or weightlifting) is the most effective. The external resistance can come from a variety of sources including:
- Free Weights (dumbbells, barbells, kettlebells)
- Machines (seated leg press, chest press, seated row)
- Resistance Bands (looped bands, tube bands, mini bands)
- Body Weight (no equipment needed; chair squats, wall push-ups, step-ups)
The best movements that will expend more energy and provide the most efficient workout are “compound” meaning they involve multiple joints. Examples include:
- Squats (for legs, glutes, and core)
- Deadlifts (for back, legs, and core)
- Bench Press (for chest, shoulders, and triceps)
- Pull-Ups (for back, biceps, and shoulders)
- Overhead Press (for shoulders, triceps, and upper chest)
- Rows (for back and biceps)
Free weight exercises tend to be more effective for building strength because they engage stabilizer muscles, whereas machines can be helpful for isolating muscles with less risk of injury for beginners.
It’s important to start gradually and focus on proper form to prevent injury. For those with limited mobility, chair-based exercises or machines where you can set a comfortable range of motion are a good option. If possible, consult a physical therapist or certified personal trainer for a few introductory sessions. They can help design a program tailored to your abilities and needs.
How risky is it to exercise when your blood pressure is in the pre-hypertension stage?
For many patients with prehypertension (120-139/80-89 mmHg), exercise is safe and it has benefits. Still, check with your healthcare provider before starting a new exercise routine, especially if you have other health conditions or take medication.
Benefits may include:
- Lowering blood pressure
- Improving cardiovascular health
- Managing stress
- Managing weight
Recommendations for someone with pre-hypertension and no other pre-existing conditions are the same as for most adults:
- At least 150 minutes per week of moderate to vigorous intensity exercise
- 2-3 times per week of strength training
- Flexibility and balance exercises daily
Call your provider if you have any concerns and before getting started. Also, monitor your blood pressure before and after workouts.
Does adding ankle weights to the walking count as weight-bearing exercise?
Adding ankle weights to walking indeed increases the weight bearing nature of the exercise, but there are some important additional considerations. Most importantly, wearing any sort of weight will increase the impact on your joints, which may not be safe for people with arthritis or other joint problems.
Ankle weights can change the biomechanics of walking, causing you to recruit more hip flexor and quadriceps muscles compared to hamstring and gluteal muscles. This can lead to muscle imbalances or overuse injuries.
If your goal is to build overall strength without overloading your joints, and you do not have back issues, a weighted vest is likely a better choice. It distributes the weight across your torso, which helps maintain your natural walking posture and reduces the strain on your lower-limb joints. Weighted vests also encourage greater recruitment of your core (abdominal) muscles. You should target no more than 10% of your body weight. Regardless of the type of wearable weight you choose, it's important to walk with good posture and avoid overexerting yourself.
How do I stop late night cravings?
Late-night cravings are common. They can be challenging, but there are some strategies to manage them. Try to identify the cause of the cravings, and look for ways to address the causes.
First, are you hungry? It’s common to be hungry late at night, especially if you’re tired. Levels of the hunger hormone ghrelin rise. Going to bed earlier can help reduce hunger. Plus, when you’re asleep, you’re not eating!
Here are additional ways to address late-night hunger.
- Eat balanced meals throughout the day so you’re not so hungry at night.
- Include plenty of fiber and protein to keep blood sugar levels stable and prevent low blood sugar from triggering hunger or sugar cravings.
- Plan for a healthy evening snack that fits into your calorie and macronutrient goals, and gives you something to look forward to at night.
If you’re eating because you’re bored, try scheduling another activity, like talking on the phone, playing a board game or a card game, or reading somewhere that’s not the kitchen or living room. .
Here are some tips for handling cravings.
Should we consume significant protein after exercise?
A post-workout recovery snack or meal can be beneficial after a harder or longer workout if you’ve worked hard or long enough to use some glycogen (stored carbohydrate) and your muscles need repair and refueling.
When planning to eat after a workout, aim for 15-30 grams of protein. Your body can’t use more than that at one time for muscle repair. For maximal glycogen replenishment, add 15-60 grams of carbohydrates.
Here are some examples.
- Yogurt
- Egg and fruit
- English muffin with peanut butter
- Cottage cheese
Here are some additional tips.
- Be careful not to consume excess calories for your post-workout meal or snack. It’s best to log what you eat to make sure you count it, and to fit it into your daily budget.
- Consume your post-workout snack within 60 minutes of exercising for maximal absorption and utlization.
- Aim for the higher end of the protein and carbohydrate goals only if it’s been a long, intense workout, like a run over an hour.
- Include plenty of water before, during, and after the workout.
- A nutritious diet throughout the day also supports muscle recovery.
Yes, saying to track calories is one thing but not actually not eating when hungry is a different issue, right?
That's a great point. Tracking calories and managing hunger are slightly different.
It can be normal to want to eat more if you're exercising more. Some people feel less hungry, while others feel hungrier, when they are more active. It’s important to recognize differences between physiological hunger, or your body’s need for fuel and nutrients, and emotional hunger, or your desire to eat. Emotional hunger can increase after exercise if you feel that you “deserve” more food because you worked out!
It’s important to respond to your body’s signals. These tips can help you get the fuel and nutrients you need, without out-eating your workout.
- Choose nutritious foods like lean proteins, vegetables, whole grains, healthy fats, and fruit. They help satisfy hunger for longer.
- Be mindful before and while eating. Are you hungry? Are you full? How does your food taste? Check in often, and stop eating when you’re not hungry.
- Eat on a consistent schedule. That way, it’s easier to detect changes in physiological hunger.
- Stay hydrated. Thirst can feel like hunger.
SARAH My wife found a set of those little weights like on this slide. Where can I find a good regimen for using them?
The NASM exercise library is a great resource. Make sure to choose “dumbbells” from the dropdown filters on the left side of the page. Another great resource is the ACE fitness library.
Both resources further enable you to choose your level of experience (beginner, intermediate, or advanced) and the body part you want to target.
Is steps/minute commonly displayed on treadmills? This may totally depend on the model, I guess…
It may depend on the model of the treadmill, but steps per minute is not a common feature. That’s because it depends less on the speed you’re going, and more on factors like your height and individual stride. The treadmill would have a hard time accurately counting your strides per minute without a sensor built in.
How to do strengthening exercises without going to the gym?
That’s a great question, and there’s good news! You can do muscle-strengthening exercises at home without going to the gym. Just use your own bodyweight, household items, or equipment that you have at home.
Bodyweight exercises
- Squats
- Push-ups (wall, couch, counter, or floor)
- Planks (side and front)
- Lunges (side, rear, and diagonal)
- Glute bridges
Household items that you can use as weights
- Water bottles, plastic jars of peanut butter, or canned food
- A backpack with books as a weighted vest for lunges and squats
- Towels or books as sliders for ab and core exercises like mountain climbers
Home weights can be inexpensive
- Dumbbells
- Resistance bands
- Kettlebell
The ACE Fitness Library has examples of exercises using different equipment or bodyweight, and for various levels of fitness.
