BEING ACTIVE Why and How should I be active? Diabetes educators and their patients collaborate to address barriers, such as physical, environmental, psychological and time limitations. They also work together to develop an appropriate activity plan that balances food and medication with the activity level.

1. BEING ACTIVE
Washington Association of Diabetes Educators
www.DiabetesAnswers.org or www.WADEpage.org

2. HOW CAN EXERCISE HELP?
Regular physical activity can help you …
•Lose weight •Gain energy
•Lower blood sugar •Improve over all
•Lower risk of heart health
•Improve sense of
disease well being

3. Getting started
•Talk to your doctor and get
a check up
•Develop a plan with your
diabetes care team
•Start gradually

4. Physical Activity: Keep it fun
•Chose enjoyable activities
•Enjoy activity with a partner
•Add variety

5. TYPES of Exercises
Endurance – walk, jog, swim, bike, Cross
country ski
Strength – Weight / Resistance training
Flexibility – stretching exercises,Yoga
Balance – specific balance exercises
and / or Tia Chi

6. TIPS FOR SAFETY
•Test your blood sugar before
and after
•Always warm up and cool
down
•Wear the right shoes and socks
•Drink plenty of water

7. Physical activity can lead to low blood
sugar (Hypoglycemia)
Carry a
carbohydrate snack
Wear a id bracelet or at the
very least carry an id card

8. BASIC MOVES
The next slides will walk you
through “Basic Moves” a well
balanced set of exercises
carefully selected for safety,
simplicity of movement, and
adjusted for many medical/
physical limitations.
Order the DVD at
www.onwardproductions.net
You will need a chair, elastic bands, and 30 minutes of your time

9. If a pulmonary condition is present, coordinate
exercise movements with pursed lips breathing
Instructions for “pursed lips
breathing”: Take an easy breath in
through nose; exhale slowly and
gently through pursed lips, breathing
out as long as comfortably possible.
Use with all physical exertion

10. Warm-up Exercises
Begin warm-up with 2-3 minutes of easy walking around a room or
standing in one place, using arms in a natural stride
If you have balance issues, have an anchor nearby to offer support,
such as a sturdy chair
Keep your walk and all warm-up movements very light, rhythmic, and
pain free.
Warm-up a total of 5-10 minutes Maintain rhythmic breathing.
On the next few slides are examples of warm up
exercises. for all eight warm exercises go to
http://wadepage.org/node/599

11. Warm-up Exercises
Cross-Country Ski
Place feet shoulder width
apart. Bend both knees
moderately while
alternating arms slowly and
rhythmically in a cross-
country ski motion. Repeat
5-10 times on each side.
©4/08, updated 2/11. Al rights reserved. Developed and
photographed by Sherrie K. Evenson, MS, ACSM-RCEP/CET,
Exercise Physiologist

12. Warm-up Exercises
Wide Side-to-Side Knee
Bend
Place feet wider than shoulder width
apart, pointing out at a ~45 degree
angle. Bend one knee slightly and
then the other, moving side to side
in a rhythmic, pain-free motion.
Repeat 5-10 times on each leg.
©4/08, updated 2/11. Al rights reserved. Developed and
photographed by Sherrie K. Evenson, MS, ACSM-RCEP/CET,
Exercise Physiologist

13. Warm-up Exercises
Leg Tuck & Extend
Rest both hands lightly on the
back of a sturdy chair, wall or
counter for support. Bend at the
hips without rounding the
spine. Pull knee of one leg
toward chest, then straighten
leg behind you avoiding over
arching the back when you
extend. Repeat 5-10 times on
each leg.
©4/08, updated 2/11. Al rights reserved. Developed and
photographed by Sherrie K. Evenson, MS, ACSM-RCEP/CET,
Exercise Physiologist

14. Resistance Training Exercises
GENERAL GUIDELINES PLEASE READ
Warm up before and cool down after this session. Maintain
normal breathing - avoid holding breath. Maintain the natural
curves of the spine throughout. Use full, deliberate, controlled
range of motion (1-2 seconds in both directions). Perform 10-15
repetitions of each exercise and 1-3 sets. One set is enough for
initial basic fitness. Resistance train 2-3x/wk on nonconsecutive
days.
On the next few slides are several examples of Resistance
Training Exercises to see other examples please go to:
http://wadepage.org/node/599

15. Resistance Training Exercises
Stand-ups (10-15 repetitions)
for leg strength
Sit toward middle of chair with feet under
knees and shoulder width apart. With
arms straight out to side, stand to full
extension. Move arms straight forward,
and “squat back” to sitting position. If
knee pain, thigh weakness, or instability
is experienced, try sitting on something
that elevates you a 2-4 inches, such as a
phone book.
©4/08, updated 2/11. Al rights reserved. Developed and
photographed by Sherrie K. Evenson, MS, ACSM-RCEP/CET,
Exercise Physiologist

16. Resistance Training Exercises
Seated Row (10-15
repetitions) for upper
back
Sit toward front of chair with one
leg extended. Position band
across ball of extended foot.
Grasp end of band in each hand
12-18 inches from foot on each
side. Pull elbows straight back in
full flexion (hands will end up at
waistline). Return to start
position. Must be performed
©4/08, updated 2/11. Al rights reserved. Developed and
with a band. photographed by Sherrie K. Evenson, MS, ACSM-RCEP/CET,
Exercise Physiologist

17. Resistance Training Exercises
Bent-over Row: alternative
to Seated Row
May perform with hand weight: Bend
torso forward from the hips
with legs in wide stride. Support
weight on chair back or front knee.
Hold weight in free hand with arm
straight toward floor. Pull elbow
toward ceiling.
©4/08, updated 2/11. Al rights reserved. Developed and
photographed by Sherrie K. Evenson, MS, ACSM-RCEP/CET,
Exercise Physiologist

18. Cool-Down Exercises
Start your cool-downs with 2-3 minutes easy walking, either in one place or
around the room
Hold each stretch 15-30 seconds Stretch only to the point of “mild discomfort”.
Stretches should never be painful Maintain excellent posture, always keeping
chest lifted and head looking straight forward Muscles should be warm before
stretching; be sure to precede with warm-ups and/or other activity Maintain
rhythmic breathing.
On the next few slides are several examples of Cool-
down exercises to see other examples please go to:
http://wadepage.org/node/599
©4/08, updated 2/11. Al rights reserved. Developed and
photographed by Sherrie K. Evenson, MS, ACSM-RCEP/CET,
Exercise Physiologist

19. Cool-Down Exercises
Side stretch
Gently extend one arm
up, pushing the palm
toward the ceiling.
Slowly lift rib cage and
shoulder blade to feel a
pain-free stretch through
the torso. Hold 15-30
seconds. ©4/08, updated 2/11. Al rights reserved. Developed and
photographed by Sherrie K. Evenson, MS, ACSM-RCEP/CET,
Exercise Physiologist

20. Cool-Down Exercises
Chest stretch
Clasp hands behind your
back. Gently push both
shoulders back, squeezing the
shoulder blades together for a
pain-free stretch across chest
and front of shoulders. Hold
15-30 seconds.
©4/08, updated 2/11. Al rights reserved. Developed and
photographed by Sherrie K. Evenson, MS, ACSM-RCEP/CET,
Exercise Physiologist

21. Cool-Down Exercises
Calf stretch
Rest hands on back of chair
with one foot behind you in a
lunge position. Point toes of
both feet straight forward. Push
gently on heel of back foot,
letting hips fall lightly forward
for a pain-free stretch through
calf muscle. Keep back foot
flat. Hold 15-30 seconds.
©4/08, updated 2/11. Al rights reserved. Developed and
photographed by Sherrie K. Evenson, MS, ACSM-RCEP/CET,
Exercise Physiologist

22. What's the Best Exercise For Type 2
Diabetics?

23. SparkPeople Resistance Band
Workout

24. Yoga Exercises to Burn Fat and
Lose Weight

25. How to Lose Weight with
Exercises

26. Tai Chi for Beginners

27. FIND OUT MORE
www.Diabetes Answers.org or www.WADEpage.org
Washington Association of Diabetes Educators