Topics Why is physical activity important? What kinds of physical activity are best? What is your plan?
What Does Physical Activity Do? Lowers your risk for developing diabetes Lowers your risk for heart disease and stroke Relieves stress Strengthens your heart, muscles, and bones Improves your blood circulation and tone your muscles Keeps your body and joints flexible
Being Active Through the Day Helps burn calories Some ways to be active: Walk instead of drive when possible Take the stairs instead of the elevator Park at the far end of the parking lot Walk around while talking on the phone Work in the garden, rake leaves or wash the car Play with the kids
Being Active Aim for a total of 30 minutes a day, at least 5 days a week Start with 5 or 10 minutes a day and add more time each week Can split up time throughout the day (for example 10 minute brisk walk after each meal)
Walk the Walk Why Walk? -It’s free -No special equipment needed -People of all ages can do it -You can walk all year long
Your Plan Where will I walk? In my neighborhood Around the track at school At the shopping mall In hallways ________________________
Your Plan When will I walk? In the morning In the afternoon In the evening After meals _________________
Your Plan How many days a week will I walk? 5 days a week Every other day, working up to 5 days a week ________________________
Your Plan How long will my walks be? 10 minutes, three times a day 30 minutes at a time ________________________
Your Plan What will I need for walking? Comfortable, sturdy shoes _____________________
Your Plan Who will I walk with? A friend or family member My dog _______________________
Your Plan How will I keep track of my walking? I’ll write down how long I walk each time I’ll wear a pedometer (step counter) and write down the number of steps I walk each day ________________________
Your Plan What will I do if I can’t walk as planned? I’ll walk inside if it’s raining _____________________
Your Plan How will I reward myself for reaching my goal? I’ll do something special for myself, such as going shopping. When I reach my goal each week, I’ll ________________________
Your Plan The date I’ll start walking is _____________.
Being Active – Other Ways Go dancing Swim or do water aerobics Take a low-impact aerobics class Take a bicycle ride outdoors or use a stationary bicycle indoors Do the exercises on TV Walk stairs repeatedly
Strength Training Helps build strong bones and muscles Do several times each week You can –Lift light weights at home. –Join a class to do strength training with weights, elastic bands, or plastic tubes.
Flexibility Exercises Stretching helps keep joints flexible and reduces chances of injury Stretch for 5 to 10 minutes to warm up and cool down
Overcoming Barriers Don’t have time to exercise for 30 minutes a day –Start with 10 minutes a day –Work up to 10 minutes at a time, three times a day Too tired after work –Do something active before work or during the day It’s too hot/cold outside –Walk inside (at a mall, at work, at school, etc.) Can’t afford a fitness center or equipment –Pick an activity that doesn’t require equipment, such as walking –Use cans of food for weights
Overcoming Barriers Don’t have child care? –Walk or bike with your kids –Find a rec center that offers child care –Get a group of parents to take turns caring for the kids Don’t feel safe in your neighborhood? –Form a walking group –Do home videos or take an exercise class –Be active near your work or school
Getting Support Sources of Support: Weight loss and/or exercise groups Friends Family A walking buddy ClubPed What works for you!
Overcoming Barriers What are your barriers? What are some possible solutions?
Review Regular physical activity can help delay or prevent type 2 diabetes. Develop your own plan for being physically activity.
Your Action Plan MY HEALTHY LIVING ACTION PLAN WORKSHEET INCREASING PHYSICAL ACTIVITY Place a check mark next to steps you'll try add physical activity in your daily routine. I'll take the stairs instead of the elevator. I'll park at the far end of the parking lot. I'll find an activity I enjoy, such as working in the yard or riding a bike. I'll take a walk every day, working up to 30 minutes of brisk walking, five days a week. Or I’ll split the 30 minutes into two or three walks. I’ll try strength training by lifting weights several times a week. Other way I'll add physical activities to my daily routine are: __________________________________________________
More Help ClubPed Track the number of steps you walk Choose one of two fun rewards ClubHouse - message boards and live chats Online at diabetes.org/ClubPed