Diabetes Prevention Increasing Physical Activity: Month1; Class 3

The Benefits of Weight Control And Exercise

The Benefits of Exercise Premature death Heart disease Diabetes Blood pressure Colon cancer Depression and anxiety Psychological well being Control weight Healthy bones, muscles, and joints Become stronger and avoid falling

Benefits of Moderate Weight loss Just Losing pounds may be enough to reduce risk

A Healthy Body Weight The weight you maintain when eating a healthy diet and exercising all or most days of the week

Repeated Weight Loss and Gain Repeated weight loss and gain loses more muscle and adds back more fat.

Muscle Weighs More Than Fat You may not notice much weight loss when you start exercising

Talk with Your Doctor If……  Has your doctor ever said you have a heart condition and that you should only do physical activity recommended by a doctor?  Do you feel pain in your chest when you do physical activity?  In the past month, have you had chest pain when you were not doing physical activity?  Do you lose your balance because of dizziness or do you ever lose consciousness?  Do you have a bone or joint problem that could be made worse by a change in your physical activity?  Is you doctor currently prescribing drugs ( for example, water pills) for your blood pressure or heart condition?  Do you know of any other reason why you should not do physical activity?

How to Have a Successful Walking Program If you are currently inactive, start with short walks on flat ground. >Take a walk at the airport while you are waiting for your plane >Park at a distant part of the lot >Take a walk break instead of a snack or cigarette break >Enjoy an after dinner stroll with someone you love >Gradually increase the length and intensity of your walks until you reach the next level of activity.

Exercise so You Feel Exhilarated, Not Exhausted If you are currently moderately active, increase the duration and intensity of your activity >“Walk with a purpose” >Plan a walking meeting >Create a walking club ( >Find a local walking club ( >Walk the dog >Take the stairs >Strive for 10,000 steps/day

If There is Pain There is No Gain Start becoming more physically active - begin slowly and build up gradually, your joints and muscles will thank you.

Tools to Get You Started -- Pedometer

Tools to Get you Started -- Jump Rope Beginner pace- 30 to 60 turns per minute Intermediate pace- 60 to 120 turns per/min Advanced pace-120 to 180 turns per minute