Diabetes PreventionIncreasing Physical Activity: Month1; Class 3

The Benefits of Weight ControlAnd 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 10-20 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 ProgramIf 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 ExhaustedIf 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 (

www.justwalk.com)> Find a local walking club (

www.ava.org)> 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