Module 23: Stay Active Away From Home Participant Guide

Session Focus

Staying active away from home can help you prevent or delay type 2 diabetes.

In this session, we will talk about:

  • Ways to overcome the challenges of staying active away from home

You will also make a new action plan!

Tips:

  • If you’re a passenger, do calf raises or triceps pushes while you ride.

  • Be active in ways that don’t need equipment (walk, march in place, dance, do wall push-ups, climb stairs, or use a fitness app).

  • See sights while you are active (walk, bike, hike, ski, swim, or paddle).

How To Overcome Challenges

Sherry’s Story—Part 1

Sherry is at risk for type 2 diabetes. To stay active, she takes a 30-minute walk with her 9-month old baby in a stroller each morning. She also rides a stationary bike at home after dinner three nights a week for about 45 minutes. She’s meeting her goal of being active at a moderate pace for at least 150 minutes each week.

Sherry and her husband are planning to take their baby to visit Sherry’s parents for several days. It’s a 6-hour drive, which means a lot of sitting. It also means Sherry won’t be able to walk with her neighbor or ride her stationary bike. She’s worried that she won’t reach her activity goal that week.

What makes it challenging for you to stay active when you’re away from home?

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How have you been successful at staying active while away from home?

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Sherry’s Story—Part 2

Sherry finds creative ways to stay active during the drive. She and her husband plan their trip so that they can take a 10- to 15- minute activity break every couple of hours. They get out of the car, stretch, and walk around at each stop, and they give their baby a chance to get out of his car seat and stretch his legs. Sherry likes to do a few bumper push-ups and lunges on these stops. They also take turns driving, so each of them can do some exercises while being a passenger.

After they arrive, Sherry tells her parents that she is being active to prevent type 2 diabetes and invites them to join her. Sherry and her dad take a walk each day. It’s a great way to introduce the baby to Sherry’s hometown.

Sherry’s mom suggests taking the baby to a new park. The park has a walking trail that Sherry uses while her mom plays with the baby on a blanket. Sherry loves having a little time to herself, and she has no trouble reaching her activity goal that week. She’s glad to know she can stay active away from home.

Common Challenges

It can be challenging to stay active away from home. 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.