Physical Activity and Diabetes Appendix

Transcription

1 UNIT ONE LESSON 3: Physical Activity and Diabetes Appendix

2 9-WEEK PLAN FOR PHYSICAL ACTIVITY DO NOT BEGIN A PHYSICAL ACTIVITY PROGRAM UNTIL YOU HAVE MEDICAL CLEARANCE FROM YOUR DOCTOR. WEEKS 1 AND 2 Start at a low level. Walk 10 minutes a day, three days a Divide the 10 minutes a day into two sessions. For example, walk five minutes in the morning and five minutes in the evening. Walk one day and rest the next. For example, walk on Monday, rest on Tuesday; walk on Wednesday, rest on Thursday; walk on Friday; rest on Saturday. WEEK 3 You will now be walking for 15 minutes a day. This can be broken up into two sessions. Walk for seven minutes in the morning and eight minutes in the evening. Walk for 15 minutes on Monday, Wednesday, and Friday WEEK 4 You will now be walking for 20 minutes a day. This can be broken up into two sessions. Walk for 10 minutes in the morning and 10 minutes in the evening Walk for 20 minutes on Monday, Wednesday, and Friday 30 minutes a 45 minutes a 60 minutes a WEEK 5 You will now be walking for 25 minutes a day. Walk for 15 minutes in the morning and 10 minutes in the afternoon or vice versa. Walk for 25 minutes on Monday, Wednesday, and Friday 75 minutes a

3 WEEK 6 You will now be walking for 30 minutes a day. Walk for 10 minutes in the morning, 10 minutes in the afternoon, 10 minutes in the evening. OR Walk for 15 minutes in the morning and 15 minutes in the evening. Walk for 30 minutes on Monday, Wednesday, and Friday WEEK 7 You will now be walking for 35 minutes a day. Walk for 15 minutes in the morning, 10 minutes in the afternoon, and 10 minutes in the evening. OR Walk for 20 minutes in the morning and 15 minutes in the evening. Walk for 35 minutes on Monday, Wednesday, and Friday WEEK 8 You will now be walking for 40 minutes a day. Walk for 20 minutes in the morning and 20 minutes in the evening. Walk for 20 minutes on Monday, Wednesday, and Friday WEEK 9 Add another day of activity on the weekend. Walk for 40 minutes on or throughout the weekend. This could be broken up into smaller activity times. Gradually include activities such as hiking, biking, or an aerobic class. for 90 minutes a for 105 minutes a for 120 minutes a for 160 minutes per Adapted from: U.S. Department of Health and Human Services Ingrid Adams, Ph.D. Assistant Extension Professor Nutrition and Weight Management Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

4 PHYSICAL ACTIVITY RECORD Name: County: Goal: Write the number of minutes you plan to exercise each day: Do you have clearance from your doctor to begin any exercise? Yes No A total of two hours and 30 minutes of physical activity is recommended each What activity did you do and for how long? Activity Mon Tue Wed Thurs Fri Sat Sun Total hours or minutes Ingrid Adams, Ph.D. Assistant Extension Professor Nutrition and Weight Management Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

5 UNIT ONE LESSON 3 Real-Life Problem Solving ANSWERS TO POWERPOINT QUESTIONS Cindy is 45 years old and has just been diagnosed with diabetes. She has not been feeling well for the last month. She realized that she had to get up in the night frequently to go to the bathroom and was always thirsty. Cindy always had a problem with her weight. In the past three years, she gained more than 45 pounds. She used to enjoy walking, but when her husband died, she found herself not wanting to go out. She stays inside and watches television most of the day. Now that she has been told by her doctor that she has diabetes, she feels like it is a death sentence and at this point does not know how this could happen to her. QUESTIONS: 3. WHAT ARE SOME THINGS THAT CINDY NEEDS TO DO TO SOLVE HER PROBLEM? (LIST AS MANY SUGGESTIONS AS POSSIBLE.) Cindy should take steps to manage her diabetes. These steps could include: (a) healthy eating with attention to portion sizes; (b) being active; (c) monitoring blood glucose; (d) taking medications as prescribed; (e) problem solving; (f) reducing risky behaviors, such as smoking; and (g) healthy coping. Cindy could also: (a) find new friends; (b) join an exercise group; and (c) develop a diabetes health care team that includes a physician, registered dietitian, registered nurse, certified diabetes educator, pharmacist, eye specialist, foot specialist, dentist, and/or social and mental health workers. 1. WHAT IS CINDY S PROBLEM? Cindy: (a) has gained a lot of weight in the past three years; (b) has been diagnosed with diabetes; (c) seems to be in denial; and (d) is living a life of inactivity which is not helping with her diabetes. 4. WHAT MIGHT BE THE BEST WAY TO SOLVE HER PROBLEM AT THIS POINT? WHY? This answer may vary with participants. The goal is to have participants be able to justify their answers. 2. WHY IS THIS A PROBLEM FOR CINDY? Diabetes that is not managed could lead to complications such as eye disease, kidney disease, amputations, heart disease, and stroke. Being inactive could lead to chronic diseases such as diabetes, heart disease, hypertension and some types of cancers. Depression may also accompany the diagnosis leading to further inactivity and issues with blood glucose control.

6 UNIT ONE LESSON 3 Real-Life Problem Solving ANSWERS TO PARTICIPANT EVALUATION Cindy is 45 years old and has just been diagnosed with diabetes. She has not been feeling well for the last month. She realized that she had to get up in the night frequently to go to the bathroom and was always thirsty. Cindy always had a problem with her weight. In the past three years, she gained more than 45 pounds. She used to enjoy walking, but when her husband died, she found herself not wanting to go out. She stays inside and watches television most of the day. Now that she has been told by her doctor that she has diabetes, she feels like it is a death sentence and at this point does not know how this could happen to her. QUESTIONS: 1. WHY IS PHYSICAL ACTIVITY IMPORTANT FOR CINDY? (a) Helps control your blood glucose and blood pressure (b) Helps your body use insulin better (c) Helps control your weight (d) Protects against heart disease and stroke (e) Improves mood and self-esteem (f) Reduces stress 2. HOW MUCH PHYSICAL ACTIVITY IS RECOMMENDED EACH DAY? 150 minutes or two hours and 30 minutes of moderate endurance exercises each week or 75 minutes or one hour and 15 minutes of vigorous activity each week 3 WHAT TYPES OF PHYSICAL ACTIVITY CAN CINDY TAKE PART IN? (a) Endurance exercises (b) Strength-building exercises (c) Balance exercises (d) Stretching exercises 4. HOW CAN SHE BE SAFE WHEN TAKING PART IN PHYSICAL ACTIVITY? (c) Drink plenty of water before, during, and after exercise; (d) Check blood glucose levels before, during, and after exercise; (e) Don t exercise when blood glucose is more than 240 mg/dl or if she has ketones in her urine; (f) Do not exercise right before going to sleep because it could cause low blood glucose while sleeping. My goal to manage my diabetes is. This week I will work to accomplish my goal by. (a) Carry glucose tablets or a carbohydrate snack in case she begins to have low blood glucose; (b) Wear or carry an identification tag or card saying she has diabetes; Ingrid Adams, Ph.D. Assistant Extension Professor Nutrition and Weight Management Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.