Diabetes Prevention

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Diabetes Prevention

• Increasing Physical Activity
• Month1 Class 3

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The Benefits of Weight ControlAnd Exercise
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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

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Benefits of Moderate Weight loss

• Just Losing 10-20 pounds may be enough to reduce
  risk

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A Healthy Body Weight

• The weight you maintain when eating a healthy
  diet and exercising all or most days of the week

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Repeated Weight Loss and Gain

• Repeated weight loss and gain loses more muscle
  and adds back more fat.

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Muscle Weighs More Than Fat

• You may not notice much weight loss when you
  start exercising

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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?

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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.

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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 (www.justwalk.com)
• Find a local walking club (www.ava.org)
• Walk the dog
• Take the stairs
• Strive for 10,000 steps/day

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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.

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Tools to Get You Started -- Pedometer
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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

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