Preventing Diabetes

Being Active

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 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

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

Start Slowly

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 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: __________________________________________________ __________________________________________________ __________________________________________________

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

ClubPed

For More Information

For more information on preventing 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