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Session 7-1

Get More Active

Adults need at least 150-300 minutes of moderate-intensity aerobic activity, plus at least 2 days of muscle strengthening each week for substantial health benefits.

Ways to Get More Active

Whether you go to a gym, walk outdoors or exercise at home, here are ways to ramp up your physical activity slowly and safely.

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Do bicep curls with a can of food while you march in place

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Do more reps or sets

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Lift heavier weights

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Push a stroller while you walk

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Take more steps per day or per week

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Use one-pound hand or ankle weights while you walk

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Walk farther, walk faster, walk longer

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Emma is at risk for type 2 diabetes. So she’s trying to get a little more active each week. Her goal is to be active for at least 150 minutes per week, at a moderate pace.

How Emma does it:

Emma’s schedule:
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Week 1

Takes a gentle stroll around the block for 10 mins 3 time that week.
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Week 2

Walks around the block 2 times (17mins), 5 times for that week.
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Week 3

Walks around the block 3 times (21mins), 7 days that week.
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Week 4

Does the same walking as wk 3 plus she adds 3 sets or reps w/ resistance bands for 2 days.
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Week 5

Does the same exercise schedule plus she adds an hour of dancing with her kids on the weekend.

These days, Emma is meeting her fitness goal. She’s lost some weight. And her blood sugar is lower than it was before she started getting more active.

Here are some easy stretching and strengthening exercises you can incorporate:

Wall Push-Ups

Arm Raise

Standing Row

Neck Movement

Leg Lifts

Lower Body Strengthening