Managing Diabetes

All About

Physical Activity

Topics

•Why is physical activity important?

•What kinds of physical activity are best?

•What is your plan?

What Can Physical Activity Do?• Lower blood glucose, blood pressure, and

cholesterol (the ABCs) • Lower your risk for heart disease and

stroke • Relieve stress• Help insulin work better• Strengthen your heart, muscles, and

bones• Improve your blood circulation and tone

your muscles• Keep your body and joints flexible

What Activities Are Best?

Best to include four kinds of activities:

1. Being active throughout the day2. Aerobic activity, such as brisk

walking, swimming or dancing 3. Strength training, such as lifting

light weights4. Flexibility exercises, such as

stretching

Being Active Through the Day

Helps burn caloriesSome 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

Aerobic Exercise

• 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)

Aerobic Exercise - Examples

• Take a brisk walk every day• 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

Overcoming Barriers

What are your barriers?

What are some possible solutions?

Your Action Plan

MY HEALTHY LIVINGACTION 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: __________________________________________________ __________________________________________________ __________________________________________________

Getting Started

• Have a medical checkup and find out which activities are safe for you. • Review the symptoms of low blood glucose and know how to treat.• Plan how to have water and snacks handy during activity. • Wear medical identification.• Wear well-fitting shoes.

Review

• Why is physical activity important?

• What kinds of physical activity are best?

• What can you do to increase your physical activity?

More Help

Diabetes Learning Center• For people who are recently diagnosed

with diabetes, or those needing basic information.

• Online at diabetes.org/learningcenter

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

Diabetes Learning Center

ClubPed

For More Information

For more information on diabetes, please call 1-800-DIABETES or visit

diabetes.org

For More Information

Contact your local ADA at1-888-DIABETES to learn about

activities and volunteer opportunities in your community