for what cause do I pick activities...

for what cause do I pick activities I can stick with?

You don't always ne high-intensity exercise to improve fitness and decrease health risks. Increasing the amount of moderate physical activity (like walking or gardening) has clear health benefits. Start with simple, everyday activities that are frolic and easy for you to do. Walking 10 minutes a day is a advantageous place to start for greatest in number people. Pick a few activities that you can make part of your daily routine. view the box to the left for examples.

Slowly increase for what cause often and how long you do an activity. Start with cheap intensity and slowly increase the intensity. Don't overdo it when you start out

What will help me stick with increased physical activity?

locate realistic goals for yourself, like "Lose 10 pounds" "Lose 3 inches most distant my waist," or "Be able to walk to Charlie's house without getting winded." locate goals for what you plan to do in the nearest week. For example, "Walk 10 minutes each day and do two or three things in succession the daily activity list (see the enclosed seat [i]or[/i] seats to the left)." Keep track of your progres Use a chart or a journal to make a record of all of your activities.

Plan a time for focused activities. disentangle a back-up plan for those things that sometimes happen, like travel for work, a time crunch at the office, an injury, or bad weather.

Bring your physical activity diary with you for each visit to your doctor. Ask your doctor for tips and answers to your questions. suffer your doctor know the question s you are having.

in what manner do I keep from getting bored?

Make regular changes to your activities--for example, you might change walking paths now and then, change your weight-training program each month, or take a dance class for a while. Listen to music or watch TV while you exercise. Find a partner to work public with or join a assemblage activity. Ask family members to plan a different activity for Saturday mornings.

What if I earn off track?

Everyone slips most distant their plan now and then. Think about what triggered your slip and make a plan to avoid or cope with that trigger the nearest time. Don't just make excuses, though; come by back to your plan.

Daily Activities

* Park your car further away from work or from the entrance to a shopping mall.

* secure off the bus one stop early and walk the caesura of the way.

* Take the stairs instead of the elevator.

* Walk upstairs each time you have something to carry up instead of waiting for a pile.

* Walk down the hall to talk to a coworker instead of picking up the telephone

* Walk to a nearby store rather than driving.

* Do yard work instead of hiring someone besides to do it.

* Use a rake rather than a leaf blower.

* Use a lawn mower that you push (but still gas-powered) instead of a riding mower.

* walk for a two-minute walk around the house during TV commercials (especially nutriment commercials!).

* Do stretching exercises while watching TV

* Stand up while you're talking forward the telephone instead of sitting.

Adapted with permission from Diabetes Prevention Program. Lifestyle manual of operations. Accessed August 25 2003 at: http://www.bsc.gwu.edu/dpp/lifestyle/dpp_part.html.

Where can I gain more information?

* Your doctor.

* American Diabetes Association (ADA) Telephone: 1-800-342-2383 Web site address: http://www.diabetes.org

* American Association of Diabetes Educators (to locate a diabetes educator) Telephone: 1-800-832-6874 Web site address: http://www.diabetes educators.org

* National Institute of Diabetes and Digestive and Kidney Diseases

National Diabetes Information Clearinghouse Telephone: 1-800-860-8747

Diabetes web site: http://www.niddk.nih.gov/ health/diabetes/diabetes.htm (booklet available)

Nutrition web site: http://www.niddk.nih.gov/ health/nutrit/nutrit.htm (booklet available)

COPYRIGHT 2004 American Academy of Family Physicians

COPYRIGHT 2004 Gale Group