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Being active is one of the best things you can do for your Diabetes. You will have more
energy, feel stronger and reduce stress in your life. It's never too late to begin an exercise routine. Open this brochure and learn how to make an activity plan that is right for you!
Move your Feet to Beat
DIABETES
Revised 07/14
1357 Kapiolani Blvd., Ste. 1250Honolulu, HI 96814
Health and wellness or prevention information
This health message is provided by AlohaCare—a local, non-profi t health plan founded in 1994 by Hawaii’s community health centers. Our health plan is dedicated
to serving the health needs of our communities. Visit us at AlohaCare.org.
AlohaCareCustomer Service Department1357 Kapiolani Blvd., Suite 1250Honolulu, HI 96814
Call: 973-6395 • Toll-free: 1-866-973-6395TTY: 1-877-447-59908 a.m. - 8 p.m., 7 days a weekwww.AlohaCare.org
CONTACT INFO:
Tài liệu này chứa thông tin quan trọng. Quý vị có thểyêu cầu tài liệu này bằng một ngôn ngữ khác. AlohaCare cũng cung cấp ngôn ngữ ký hiệu, chữ nổi Braille và dịch miệng. Dịch vụ này là miễn phí. Gọi tới số 937-0712 hoặc số điện thoại miễn phí 1-877-973-0712. Người dùng TTY gọi số 1-877-447-5990.
Naglaon daytoy a dokumento iti napateg nga impormasyon. Mabalin mo nga kiddawen a maipatarus daytoy a dokumento iti sabali nga lengguahe. Mangidiay-diaya met ti AlohaCare iti sign language, Braille ken iti naiyibkas a pannakapaitarus. Daytoy ket libre. Umawag iti 937-0712 wenno iti libre a tawag iti 1-877-973-0712. Kadagiti agus-usar iti TTY, umawag iti 1-877-447-5990.
本文件中載有重要資訊。您可要求索取本文件的其他語言版本。AlohaCare 還提供手語、點 字及口頭翻譯。這是免費的。請致電 937-0712 或免費電話 1-877-973-0712。聽障專線 (TTY) 使用者請致電 1-877-447-5990。
This document contains important information. You can request this document in another language. AlohaCare also offers sign language, Braille and oral translation. It is free. Call 937-0712 or toll-free at 1-877-973-0712. TTY users call 1-877-447-5990.
937-07121-877-973-07121-877-447-5990
WORD DEFINITIONSCardio: Exercise that raises your heart rate for a period of time. Examples of cardio exercises are jogging, fast walking and swimming.
Resistance Training: Activities that build muscle and strength.
Flexibility Training: Stretches and other exercises to increase range of motion in joints.
ENJOY YOUR ACTIVITIESWrite down some other activities that you enjoy doing. Try to do one each day:
ACTIVITY: PHYSICAL FITNESS CHECKLIST OR EXERCISE PLAN
MOTIVATION - Everyone’s abilities and schedules are different. Choose the best ways to fi t activity into your daily life. It can be walking to work, using stairs or working out at the park.
GOALS - Choose activities that you enjoy. Try to set realistic goals. Your Primary Care Provider can help you with an activity plan that works for you.
EVERY BIT HELPS - Any amount of exercise is good. Your body burns calories when active, even if it’s not part of an exercise plan. In time, you will fi nd that you are stronger and able to move even more.
DON'T FORGET TO CHECK - Check your glucose before and after physical activity to learn how your body responds.
*Activity adapted from the American Association of Diabetes Educators
DIABETES & PHYSICAL FITNESS
Exercise has many health benefi ts like lowering
your cholesterol, improving your blood
pressure, lowering stress and anxiety, and
improving your mood. Being active can also keep
your blood sugar levels closer to normal.
This will help keep your diabetes in control.
What is your favorite activity that gets you moving? ____________________________________
What stops you from doing it? (Check all that apply)
Not enough time
Too out of shape
Too tired
A FEW MORE TIPS• Work up to doing this activity 5 or more days a week.
• Start with doing the activity for 5 or 10 minutes, and work up to 30 minutes.
• Grab a friend to exercise with
• Take the stairs instead of the elevator
• Take a short walk after work or before lunch
TRUE OR FALSE? You are not working out hard enough if you can carry on a conversation.
FALSE. You should be able to talk when doing an activity. If you can’t, then your body is working too hard and you need to slow your pace.
Not motivated
Can’t afford it
My _________ hurts too much
What can you do to get started doing this activity or working up to a regular routine?
_________________________________________________________________________________
Here are some healthy tips for being active: