Fun and FitnessFun and Fitness

Week 1Week 1

ObjectivesObjectives

Learn new, safe exercises you can do on Learn new, safe exercises you can do on your ownyour own

Develop your own goal for activityDevelop your own goal for activity Work Work up toup to 10,000 steps per day 10,000 steps per day

(approximately 1hr and 45 min of walking (approximately 1hr and 45 min of walking total in a day)total in a day)

PlanningPlanning Have you ever said “I’ll try”?Have you ever said “I’ll try”? Do it or don’t do it.Do it or don’t do it. You are choosing to be healthy.You are choosing to be healthy. Make “you”a priority!Make “you”a priority!

Make activity fun!Make activity fun!

What do you enjoy?What do you enjoy? DancingDancing SportsSports Hiking/WalkingHiking/Walking Bike ridingBike riding Martial artsMartial arts Group activity classesGroup activity classes

If you don’t enjoy If you don’t enjoy these things, what these things, what can you add to make can you add to make them enjoyable?them enjoyable? FriendsFriends MusicMusic PetPet Pedometer/heart rate Pedometer/heart rate

monitormonitor

For the next week….For the next week….

Keep an activity log.Keep an activity log. Track planned “extra” activities to be Track planned “extra” activities to be

active.active. Avoid counting your normal activities of Avoid counting your normal activities of

daily life, like working, cleaning, and daily life, like working, cleaning, and walking to the car.walking to the car.

SafetySafety

Don’t overdo it!Don’t overdo it! Warm up for 5 minutes before your activity.Warm up for 5 minutes before your activity. Wear clothes and shoes that are comfortable.Wear clothes and shoes that are comfortable. Drink water.Drink water. If outside, pay attention to your surroundings.If outside, pay attention to your surroundings.

CarsCars DarknessDarkness Safe areasSafe areas

Red FlagRed Flag

If you have any of the following you If you have any of the following you should stop exercising and consult your should stop exercising and consult your doctor…doctor… Pain or pressure in your chest, shoulder, Pain or pressure in your chest, shoulder,

neck or armneck or arm Dizzy or sick to your stomachDizzy or sick to your stomach Muscle crampsMuscle cramps Severe pain in joints, feet, ankles, or legsSevere pain in joints, feet, ankles, or legs

Let’s start now!Let’s start now!

Walking – 5 minute Walking – 5 minute warm upwarm up

Chair standChair stand Toe standToe stand Thigh stretchThigh stretch Back of leg stretchBack of leg stretch Calf stretchCalf stretch Wall Push upWall Push up Side arm raiseSide arm raise

Arm curls with water Arm curls with water bottlebottle

Shoulder stretchShoulder stretch Upper body stretchUpper body stretch

Questions?Questions?

Get more information Get more information from:from:

http://www.anthc.org/anmc/services/diabetes/http://www.anthc.org/anmc/services/diabetes/2010-november-diabetes-month2010-november-diabetes-month.cfm.cfm

Presentation by:Presentation by:

Angela Manderfeld, MS, RD, CDE, LDDiabetes Nutrition Consultant

Alaska Native Tribal Health ConsortiumPhone (907) 729-128

Fax (907) 729-129 

Mailing Address:Alaska Native Medical Center (DIA)

4315 Diplomacy Dr. Anchorage, AK 99508