Three generations get moving in the Borders

Pictured left to right: Angela, Chuck and Ainsley – a family tackling Type 2 Diabetes in the Borders

Ainsley (25), mum Angela (48) and grandad Chuck (70) live in Hawick in the Scottish Borders and together have been getting moving to manage their ongoing relationship with Type 2 Diabetes (T2D).

Chuck, who worked as a janitor at Borders College for many years and is now retired, has been living with T2D for over a year. After initially battling with the condition, he decided to seek support and said: “I started on the national DESMOND structured education programme in March last year and it has honestly changed my life. It really helped me to start making the little changes which have a big impact, so eating healthily and going to the gym. I lost a kilo in the first weigh in and I was so chuffed with this that I lost five kilos by the next time. I’ve also now changed my perception of food in that I don’t live to eat, I eat to live – which has been a real achievement; particularly considering how much I love baking!”

Despite finishing the core part of DESMOND last year, Chuck continued to attend fitness training classes at his local Live Borders leisure centre – until the country went in to lockdown back in March as a result of Coronavirus. He said: “I’m actually pretty surprised at myself for continuing to keep active after finishing the programme. It really helped that Live Borders were able to keep running regular classes and it was only a few quid to attend. Two years ago I wouldn’t have gone running at all but now, even if it’s only for a few minutes, I’ll really make the effort. As everyone in my DESMOND group was retired as well, it’s been great to have something to do regularly where we can meet people and socialise. The banter between us is fantastic and if someone’s struggling, we all pull together and support.”

Both Angela and her daughter Ainsley work in administrative roles at Live Borders and when their colleague, Paul Davis (Health and Physical Activity Development Officer) told them about our Get Moving with Counterweight programme, they were intrigued to find out more.

Angela said: “Seeing dad really going for it and making the most of his classes was a big motivator for us but it was Paul who really encouraged us to sign up for Get Moving with Counterweight in November last year and we haven’t looked back since. Going to the gym always seemed a bit daunting, especially when you’re bigger. You imagine all these super fit people with perfect bodies and have no idea how any of the equipment works, so I assumed I would just feel uncomfortable and look out of place. However going in with Paul and Joeleen (Dietetics Lead for the Weight Management team at NHS Borders who delivered the dietary education part of the programme) – particularly when we first got started – made all the difference. They are incredibly supportive, show you how to do the exercises and we found we were in the same boat as everyone else on the programme – which was all really encouraging.”

After completing the initial twelve weeks of dietary, exercise and behaviour change sessions, Angela and Ainsley decided to set Mondays as their ‘gym day’, whilst dropping in to see Paul every Thursday. Angela said: “I was worried it might be hard to keep going after the sessions ended but the changes we were already starting to see, along with the ongoing support, kept us really motivated. Both Paul and Joeleen have made it clear to get in touch if we have any queries and are always happy to chat.”

Ainsley does not have T2D but a wide range of factors, including the prevalence in the family, have placed her at high risk of developing it. She said: “I knew that I needed to go to the gym or do something to stop myself from developing type 2 diabetes, but I would never have actually gone if it wasn’t for Get Moving with Counterweight. I thought that if mum was doing it then I could too and we could go together. It’s been great to have someone there to support me.”

Ainsley noticed a number of positive changes in the run up to Christmas, including losing weight consistently and feeling better in herself. She reflects: “We’d already lost weight before Christmas and whilst this was hard to maintain during the festivities, the programme made us realise that we can do the same again and it’s no longer such a big deal. On the days I can’t be bothered with the gym I think about the others who I’m planning to go with and don’t want to let them down. Everyone really wants to be there. Mum and I are also now in a much better routine and planning our meals around exercise.”

Angela has felt the positive effects of getting active and leading a healthy lifestyle too, which has only been consolidated by her awareness of how common the condition is and impact it can have on your ability to live a normal life.

She said: “I’ve seen people who are really struggling to manage their type 2 diabetes and that hits you, bringing home the reality of not taking this seriously. I guess I’ve always thought previously that my numbers are quite low, I’ll just keep doing the same things, it’s only other people that bad things happen to – but this programme has completely changed my perspective on that. When you listen to Paul and Joeleen talking about healthy food options, portion sizes or stopping eating when you feel full, along with starting to feel the benefits of getting active, you realise that it’s just a case of being sensible and making some small changes. All of this really does have a big impact on your health and life as a whole.”

Angela has also noticed a change in her mental health too and said: “I’ve found that when we’re coming home from the gym now, which I hated initially, I’m buzzing because of the endorphins. But I also really get that feeling of self-worth. I think to myself – I did that, I got to the gym instead of sitting in front of the TV, I did something for me. When I didn’t go to the gym for a week recently I felt very sluggish and getting out of bed in the morning was more difficult. Before the programme, I thought exercise would make me feel tired all the time but in fact I feel way more energised. I’ve slept like a log and have much more mental energy.”

Referring to herself as a bit of a comfort eater, who typically resorts to snacking when she’s feeling a bit down or bored, Angela is now changing her relationship with food. She said: “I’ll still have those nights where I’m bored and I’ll have a snack of course, but I’m much more aware that I’m doing it and I’ll eat less because I feel guilty. Paul has put so much work in to running this programme that I want to do well at it too. From following healthy cook book recipes, to buying a slow cooker and sticking to a shopping list of healthy ingredients (rather than just eating junk food or ready-made meals because it’s convenient) I’m really making a conscious effort to think about what Ainsley and I are eating.”

Being able to do this together, alongside a group of people going through the same thing, has really spurred the family on, emphasising the importance of teamwork and camaraderie in behaviour change. Angela said: “If we don’t go to the gym on a Monday then dad will always notice and say something that makes us want to prove him wrong. So it’s that banter, a bit of healthy competition, that really keeps us all going. The enthusiasm of those running the course and ability to have a laugh together, makes a big difference too.”

Despite inevitable challenges this year as a result of the pandemic and Get Moving with Counterweight having been paused until leisure centres re-opened their doors in September, the family have been supporting each other to maintain all of their great progress.

As we look to the months ahead, we will continue to follow the family on their journey and hope to see them go from strength to strength in their prevention and management of type 2 diabetes.

For more information about Get Moving with Counterweight and the opportunity to soon participate in this programme virtually – alongside the safe, socially distanced, small group sessions which our local leisure centres are now running in line with current government guidance – please visit our Adult Weight Management page.