Physical Activity and Diabetes

lowers blood pressure and cholesterol lowers your risk for heart disease and stroke burns calories to help you lose or maintain

weight increases your energy for daily activities helps you sleep better relieves stress

Benefits of Regular Physical Activity

strengthens your heart and improves your blood circulation

strengthens your muscles and bones keeps your joints flexible improves your balance to prevent falls reduces symptoms of depression and

improves quality of life

Benefits of Regular Physical Activity

Stay active throughout the day!◦ Don’t sit so much!

Aerobic Exercise◦ Swimming, walking, dancing

Strength Training◦ Lifting and bodyweight exercises

Flexibility Exercises◦ Stretching

What Should I Do????

Brisk Walking, Swimming, Dancing 30 minutes/day, 5 days/week You can split that time up!

◦ Three 10 minute periods per day Talk/sing test for intensity

Aerobic Exercise

2x/week for each major muscle group◦ Lift light weights at home◦ Join a class that uses weights ,elastic bands, or

plastic tubes◦ When you travel, make time to use the hotel

fitness center. Or bring lightweight, easy to pack resistance bands with you

◦ Body weight for beginners ◦ Don’t train on consecutive days

Strength Training

5-10 minutes Minimum 2x/wk (preferably every day) STATIC stretching

Flexibility

Choose one or two things to implement Look at your work schedule and see what

will realistically fit Set 6 week realistic goals Stick to it!

How Do I Get Started?

WRITE IT DOWN!◦ This is the best way to keep yourself accountable

and see the progress you’re making Notebook, calendar, spreadsheet, phone

apps, etc.

Tracking Progress

Ask a friend to walk with you at lunch time Tell your family your goals Go to social media! Create a reward system for yourself

Find Accountability