Transcript Diabetes Prevention

Diabetes Prevention
Increasing Physical Activity:
Month1; Class 3
The Benefits of Weight Control
And Exercise
The Benefits of Exercise
Premature death
Depression and anxiety
Heart disease
Psychological well being
Diabetes
Control weight
Blood pressure
Healthy bones, muscles,
and joints
Colon cancer
Become stronger and avoid
falling
Benefits of Moderate Weight loss
Just Losing 10-20 pounds
may be enough to reduce
risk
A Healthy Body Weight
The weight you maintain
when eating a healthy diet
and exercising all or most
days of the week
Repeated Weight Loss and Gain
Repeated weight loss and
gain loses more muscle and
adds back more fat.
Muscle Weighs More Than Fat
You may not notice much
weight loss when you start
exercising
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?
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.
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
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.
Tools to Get You Started -Pedometer
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