Module 12: Stay Active To Prevent Type 2 Participant Guide

Session Focus

Staying active over the long term can help you prevent or delay type 2 diabetes.

In this session, we will talk about:

  • Some benefits of staying active

  • Some challenges of staying active and ways to overcome them

  • How far you’ve come since you started this program

You will also make a new action plan!

Tips:

  • Know your “why.” Remind yourself every day why you want to stay active. Ask friends and family to remind you too.

  • Reward yourself. Give yourself small, non-food rewards for meeting your physical activity goals. Ask family and friends to support you.

Staying Active To Prevent T2

Tania’s Story—Part 1

Tania is at risk for type 2 diabetes. Her doctor asked her to lose 20 pounds and aim for at least 150 minutes of activity each week. She tries to meet this goal by walking for 30 minutes 5 days a week. With a lot of hard work, Tania reached her weight and activity goals. Her blood sugar levels are in the normal range now. And her doctor says she’s lowered her risk for type 2 diabetes. Tania’s doctor tells her to keep up the good work and reminds her of some of the benefits of staying active:

  • Better sleep and mood

  • Improved balance and flexibility

  • Lower blood pressure and cholesterol

  • Lower risk of heart attack and stroke

  • Lower stress levels

  • More energy

  • Stronger muscles

How To Overcome Challenges

Tania’s Story—Part 2

But as time goes on, Tania’s schedule gets busier. Her husband starts going to night classes. So, in addition to preparing dinner on her scheduled days for the family, she needs to prepare dinner two additional days of the week.

Tania now goes to the grocery store during her lunch break. As a result, she no longer has time to walk during lunch.

It’s hard for Tania to find time to be active. Plus, she’s met her weight loss goal, so she feels less motivated. Her physical activity routine is slipping.

Tania decides to take action. She is active with her kids. She gives herself small, non-food rewards for meeting her movement goals. And she asks her kids to pitch in more with preparing meals and other chores around the house, so she has more time to be active.

Today, Tania’s physical activity routine is back on track. She plans to stay active over the long term. She wants to be healthy. Plus, she likes how she feels when she’s active.

Overcoming Challenges

It can be challenging to stay active over the long term. Here are some common challenges and strategies for turning them into successes. Write your own ideas in the “Other Ways To Succeed” column. Check off each idea you try.

Look How Far You’ve Come!

Directions: In small groups, either in person or virtually, you will discuss the following questions:

  • What types of activity did you do when you first started this program? What types of activity do you do now?

  • How many minutes a day were you active when you first started this program? How many minutes a day are you active now?

  • How did you feel about being active when you first started this program? How do you feel about being active now?

In the space provided, write down takeaways you have from your group discussion. Following this activity, a volunteer will use these takeaways to share with the whole group.

Takeaways:

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Whole Group Takeaways:

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How Will I Stay Active?

Why do you want to stay active over the long term?

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What might make it challenging for you to stay active over the long term?

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How will you overcome those challenges?

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Tips for Staying Active Every Day

Small steps can help you stay active every day. Check off the ideas you want to try. Then try them! See how it goes.

Walk When You Can

  • At work, stretch and move around every 30 minutes.

  • Get off the bus or train a stop early and walk.

  • Go for a half-hour walk instead of watching TV.

  • Go up hills instead of around them.

  • Make a Saturday morning walk a habit.

  • Park farther from the store and walk.

  • Replace a Sunday drive with a Sunday walk.

  • Take a walk after dinner.

  • Take a walk during your work breaks.

  • Take the stairs instead of the escalator or elevator.

  • Take your dog on longer walks.

  • Walk briskly in the mall.

  • Walk to the store.

  • Walk your children to school.

Move More at Home

  • Fix things around your home.

  • Mow your lawn with a push mower.

  • Paint your home.

  • Rake your lawn.

  • Shovel snow.

  • Sweep, mop, or vacuum your floor.

  • Wash your car by hand.

  • Put one laundry item away at a time, walking from the dryer to the closet each time.

Live Actively

  • Avoid devices that do work for you, such as electric mixers.

  • Choose activities that you enjoy and that fit into your daily life.

  • Dance to music—alone or with someone else.

  • Give yourself a small, non-food reward for meeting your physical activity goals.

  • Walk around instead of sitting still at your children’s sports events.

  • Join a walking or hiking group.

  • Lift weights or use resistance bands while you watch TV or videos.

  • March in place while you watch TV.

  • Play tag, Frisbee, or soccer with your kids or grandkids.

  • Try new physical activities.

  • Use an exercise app on your phone or computer.

  • Use an exercise video.