Being active is one of the best things you can do for your Diabetes. You will have more

energy, feel stronger and reduce stress in your life. It's never too late to begin an exercise routine. Open this brochure and learn how to make an activity plan that is right for you!

Move your Feet to Beat

DIABETES

Revised 07/14

1357 Kapiolani Blvd., Ste. 1250Honolulu, HI 96814

Health and wellness or prevention information

This health message is provided by AlohaCare—a local, non-profi t health plan founded in 1994 by Hawaii’s community health centers. Our health plan is dedicated

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WORD DEFINITIONSCardio: Exercise that raises your heart rate for a period of time. Examples of cardio exercises are jogging, fast walking and swimming.

Resistance Training: Activities that build muscle and strength.

Flexibility Training: Stretches and other exercises to increase range of motion in joints.

ENJOY YOUR ACTIVITIESWrite down some other activities that you enjoy doing. Try to do one each day:

ACTIVITY: PHYSICAL FITNESS CHECKLIST OR EXERCISE PLAN

MOTIVATION - Everyone’s abilities and schedules are different. Choose the best ways to fi t activity into your daily life. It can be walking to work, using stairs or working out at the park.

GOALS - Choose activities that you enjoy. Try to set realistic goals. Your Primary Care Provider can help you with an activity plan that works for you.

EVERY BIT HELPS - Any amount of exercise is good. Your body burns calories when active, even if it’s not part of an exercise plan. In time, you will fi nd that you are stronger and able to move even more.

DON'T FORGET TO CHECK - Check your glucose before and after physical activity to learn how your body responds.

*Activity adapted from the American Association of Diabetes Educators

DIABETES & PHYSICAL FITNESS

Exercise has many health benefi ts like lowering

your cholesterol, improving your blood

pressure, lowering stress and anxiety, and

improving your mood. Being active can also keep

your blood sugar levels closer to normal.

This will help keep your diabetes in control.

What is your favorite activity that gets you moving? ____________________________________

What stops you from doing it? (Check all that apply)

Not enough time

Too out of shape

Too tired

A FEW MORE TIPS• Work up to doing this activity 5 or more days a week.

• Start with doing the activity for 5 or 10 minutes, and work up to 30 minutes.

• Grab a friend to exercise with

• Take the stairs instead of the elevator

• Take a short walk after work or before lunch

TRUE OR FALSE? You are not working out hard enough if you can carry on a conversation.

FALSE. You should be able to talk when doing an activity. If you can’t, then your body is working too hard and you need to slow your pace.

Not motivated

Can’t afford it

My _________ hurts too much

What can you do to get started doing this activity or working up to a regular routine?

_________________________________________________________________________________

Here are some healthy tips for being active: