Benefits of Getting Active

Getting active can help you prevent or delay type 2 diabetes, lose weight, improve your cardiovascular health, physical fitness and your physical well being.

Physical activity may lower your risk for type 2 diabetes by

  • Reducing the resistance of your body to insulin, thereby
  • Improving handling of sugar and fat by the body, leading to
  • Lower blood sugar levels

It helps to reduce weight and improve metabolic health

  • Burning calories and reducing fat stores 
  • Reduced weight improves insulin resistance 
  • Reduced weight improves cardiovascular health

It can improve your cardiovascular health by

  • Raising your HDL cholesterol (the “good” kind)
  • Lowering your triglycerides (one of the fats in the blood)
  • Lowering your blood pressure
  • Preventing problems with blood flow

It can improve your physical fitness by

  • Improving muscle tone and body shape, 
  • Lowering your risk for back pain and injuries 
  • Strengthening your heart, lungs and bones, and muscles

It can improve your general wellbeing by

  • Perking up your mood and self-esteem
  • Helping with depression and anxiety
  • Giving you more energy
  • Helping you sleep better
  • Helping reduce stress
  • Making it easier for you to do things such as climb stairs and carry groceries

Teo’s Story

  • Teo is at risk for type 2 diabetes. His doctor urges him to lose 20 pounds and work up to at least 150 minutes of activity each week.
  • Teo and his wife have five children. The kids all play sports, and he spends a lot of time driving them to events.
  • Teo also works full time. On weekends, he works a second, part-time job. When he has some free time, he likes to watch basketball on TV, but he rarely plays it. He spends a lot of time sitting.
    If you were Teo, what could you do to become more active?


Be Active, Be Safe

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

Ask your healthcare provider if you are ready to be active.

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 your joints hurt.

Mix it up. Do a variety of activities. That way you won’t strain any one part of your body.

Start small. If you train too hard or too often, you may get hurt. Try to make slow, steady progress over time.

Warm up before you work out. Cool down after you work out. Take 5 to 10 minutes for each. Watch out. Take care not to trip or bump into anything.

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.

How to Cope With Challenges

Even the most motivated individuals, with best intentions can sometimes face challenges to exercising. Here are some common challenges and ways to cope with them. Click on the challenges you personally face and find out some recommended ways to cope with them. You can also come up with your own ways to cope with challenges.
It's too hot, cold or wet outside
  • Work out indoors.
  • Dress for the weather.
  • Swim in hot weather.
I don’t have time to exercise
  • Fit fitness in anytime:
    1. Break your 150 minutes into smaller chunks.
    2. Park your car farther away from the place you want to go.
    3. Get off the bus or train one stop early. Walk the rest of the way.
    4. Take stairs instead of elevator.
    5. Use a fitness app.
  • Fit in fitness at home:
    1. Walk your dog briskly.
    2. Sweep or mop your floor briskly.
    3. Wash your car briskly.
    4. Stretch, do sit-ups, or pedal a stationary bike while you watch TV.
    5. Mow your lawn with a push mower, or rake leaves.
    6. Plant and care for a vegetable or flower garden.
  • Fit in fitness at work:
    1. Take a brisk walk during your coffee or lunch break. Ask a friend to go with you.
    2. Take part in an exercise program at work.
    3. Join a nearby gym. Stop off before or after work, or during your lunch break.
    4. Join the office softball team or walking group.
    5. Use a copy machine on the other side of the building.
My area is not safe
  • Work out in your own home.
  • Work out at a gym or community center.
It costs too much
  • Do free activities like walking.
  • Buy workout clothes and equipment on sale.…
  • Look for free fitness classes at your library or community center.
It’s boring
  • Dance.
  • Play with your kids.…
  • Work out with a friend.
  • Use a fitness app.
  • Listen to music, watch TV, or talk on the phone while you are active.
  • Keep trying new things until you find something you like.
It’s painful or tiring
  • Ask your healthcare provider what ways to get active are right for you.
  • Work out safely.
  • Work out at the time of day when you have the most energy.
  • Walk slowly or swim.
  • Do yoga or Tai Chi.
It messes up my hair
  • Work out in a cool place.
  • Try new hair products and styles.
I don’t have child care
  • Be active with your kids.
  • Swap child care with a friend.
  • Ask friends or family to help out. Use gym child care.
I don’t have a car
  • Work out in your own home or area.
I feel embarrassed
  • Work out in your own home.
  • Work out with a friend.

Teo Gets More Active Over Time

  • So here’s what Teo did to become more active;
  • He walks on the sidelines during his children’s sports events.
  • He also walks with a friend during his lunch break each day.
  • He plays basketball with his kids instead of watching it on TV.
  • He takes the stairs instead of the elevator.
  • Teo gets more active over time. These days, he’s active for at least 150 minutes a week. His weight is going down. And his doctor says his blood sugar is lower. He sleeps better than ever. Plus, he has more energy than he did before he got active.?


Move those Muscles goal

Remember, the Physical Activity Goal is 150 minutes or more per week

You can work up to this goal slowly

150 minutes of activity will burn about 700 calories per week

Lowering your risk for heart disease and some kinds of cancer

Pick activities you like

Choose moderate kinds of activity, such as brisk walking

Break up the minutes, preferably spread the weekly total over 3, 4, or more days per week.

Try to be a little more active this week

Try lots of different activities. Be sure to find at least one that you enjoy

Keep track of how many minutes you have been active

Create A Positive Action Plan (To do)