Module 2: Get Active To Prevent Type 2 Participant Guide

Session Focus

Getting active can help you to prevent or delay type 2 diabetes.

In this session, we will talk about:

  • Some benefits of getting active

  • Some ways to get active

You will also make a new action plan!

Tips:

  • Try to be a little more active this week.

  • Try lots of different activities. You’re sure to find at least one that you enjoy

Benefits of Getting Active

Being active can lower your risk of type 2 diabetes in two ways:

  1. You burn more calories from the food you eat.

  2. It lowers your blood sugar. It does this by making your cells better able to use insulin to take up blood sugar.

What are calories?

Calories are a measure of energy. You get them from food and drink.

We will talk more about calories, as well as how to measure and track your food in upcoming sessions.

What are some personal ways that physical activity will benefit you?

Getting Active

Tania’s Story

Tania is at risk for type 2 diabetes. Her doctor urges her to lose 20 pounds and work up to at least 150 minutes of activity each week.

Tania and her husband have five children. The older kids all play sports, and she spends a lot of time driving them to events. Tania also works part-time. On weekends, Tania is busy taking care of her family, especially her new baby. When she has some free time, she likes to get outside. She spends a lot of time sitting at the park watching her younger children play.

What suggestions do you have for Tania? How can she get more active?

Ways to Get Active

There are so many ways to get active. You’re sure to find at least one activity that you enjoy. Here are just a few ideas.

  • After you read a book for five minutes, get up and move a little.

  • Dance to your favorite music.

  • Pace the sidelines at your children’s or grandchildren’s sports events.

  • Play actively with your children or pets for 15 to 30 minutes a day.

  • Replace Sunday drives with Sunday walks.

  • Run or walk briskly when you do errands or shop.

  • Start a new active hobby, such as biking or hiking.

  • Take a walk after dinner with your family or by yourself.

  • Track your steps with a pedometer. Work up to 10,000 steps or more a day.

  • Walk around whenever you talk on the phone.

  • Walk up and down escalators instead of riding them.

  • Walk your dog each day.

  • When you watch TV, stand up and move or do chores during the ads.

One small step toward getting active that I will commit to this week is: __________

Plan for Success

Get Active Module

This “Get Active” module contains a quiz, suggested physical activities based on your preferences, and tailored feedback on your activity level and readiness to change. www.cdc.gov/diabetes/programs/preventt2/week2-quiz.html

Move Your Way® Activity Planner

Ready to get more active this week? Use this planner to set goals, choose activities you want to do, and get tips to help you stay motivated. When you’re done, print your plan to track activity throughout the week. health.gov/moveyourway/activity-planner

Are You Ready to Get Active?

Check off any statement that is true for you. If you check off one or more items, make sure to see your health care provider BEFORE you get active.

  • I am over 50, and I haven’t been active in a long time. I am planning to be very active.

  • I am pregnant. My health care provider hasn’t given me the OK to get active.

  • I get very out of breath when I am even slightly active.

  • I have a heart problem. My health care provider wants to keep an eye on my activity.

  • I have bone or joint problems that make it hard for me to do things like fast walking.

  • I have chest pain that started within the last month.

  • I tend to pass out or fall down when I get dizzy.

  • During or right after a workout, I often have pain or pressure in my neck, left shoulder, or arm.

  • My health care provider wants me to take medicine for high blood pressure or a heart problem.

  • I have a health problem or other issue not listed here that might need attention if I get active.

Be Active, Be Safe

If you get hurt, you may need to take a break from being active. Follow these tips to work out safely.

  • Physical activity at a medium or moderate pace is safe for most people. However, if you have a chronic health condition or have been inactive, have a disability, or are overweight, discuss physical activity with your doctor before beginning.

  • Dress for the activity. Wear the right shoes and clothes. Use safety gear as needed.

  • Drink water before, during, and after your workout, even if you don’t feel thirsty.

  • Listen to your body. Slow down or stop if you feel very tired, sick, or faint or if your joints hurt.

  • Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.

  • Start small and find a balance that works for you. Spread your activity out during the week so you don’t have to do it all at once. Or break it up into small chunks of time during the day.

  • Warm up before you work out. Cool down after you work out. Take 5 to 10 minutes for each.

  • Choose activities involving minimum risk.

  • Work with the weather. Work out indoors if it’s too hot or too cold. If you get too hot, you may get a headache or a fast heartbeat. You may feel dizzy, sick to your stomach, or faint.

  • Use good form when strength training.

  • If you have to take a break from your physical activity routine due to an illness, start back slowly and work back up to your usual level of activity.

Overcoming Challenges

It can be challenging to get active. Here are some common challenges and ways to overcome them. Write your own ideas in the “Other Ways to Overcome” column. Check off each idea you try.

Source:

American College of Sports Medicine, “Reducing Sedentary Behaviors: Sit Less and Move More” (https://www.acsm.org/docs/default-source/files-for-resource-library/reducing-sedentary-behaviors-sit-less-and-move-more.pdf?sfvrsn=4da95909_2).

Heart Foundation, “Sit Less, Move More” (www.heartfoundation.org.au/Heart-health-education/Sit-less-move-more). 

American Heart Association (www.heart.org/idc/groups/heart-public/@wcm/@mwa/documents/downloadable/ucm_432990.pdf).

U.S. Department of Health and Human Services, “Physical Activity Guidelines for Americans, 2nd edition” (www.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf).

CDC, “Physical Activity Basics” (www.cdc.gov/physicalactivity/basics/index.htm).