1 / 11

Fun and Fitness

Fun and Fitness. Week 1. Objectives. Learn new, safe exercises you can do on your own Develop your own goal for activity Work up to 10,000 steps per day (approximately 1hr and 45 min of walking total in a day). Planning. Have you ever said “I’ll try”? Do it or don’t do it.

lev
Download Presentation

Fun and Fitness

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Fun and Fitness Week 1

  2. Objectives • Learn new, safe exercises you can do on your own • Develop your own goal for activity • Work up to 10,000 steps per day (approximately 1hr and 45 min of walking total in a day)

  3. Planning • Have you ever said “I’ll try”? • Do it or don’t do it. • You are choosing to be healthy. • Make “you”a priority!

  4. What do you enjoy? Dancing Sports Hiking/Walking Bike riding Martial arts Group activity classes If you don’t enjoy these things, what can you add to make them enjoyable? Friends Music Pet Pedometer/heart rate monitor Make activity fun!

  5. For the next week…. • Keep an activity log. • Track planned “extra” activities to be active. • Avoid counting your normal activities of daily life, like working, cleaning, and walking to the car.

  6. Safety • Don’t overdo it! • Warm up for 5 minutes before your activity. • Wear clothes and shoes that are comfortable. • Drink water. • If outside, pay attention to your surroundings. • Cars • Darkness • Safe areas

  7. Red Flag • If you have any of the following you should stop exercising and consult your doctor… • Pain or pressure in your chest, shoulder, neck or arm • Dizzy or sick to your stomach • Muscle cramps • Severe pain in joints, feet, ankles, or legs

  8. Walking – 5 minute warm up Chair stand Toe stand Thigh stretch Back of leg stretch Calf stretch Wall Push up Side arm raise Arm curls with water bottle Shoulder stretch Upper body stretch Let’s start now!

  9. Questions?

  10. Get more information from: http://www.anthc.org/anmc/services/diabetes/2010-november-diabetes-month.cfm

  11. Presentation by: Angela Manderfeld, MS, RD, CDE, LD Diabetes Nutrition Consultant Alaska Native Tribal Health Consortium Phone (907) 729-128 Fax (907) 729-129 Mailing Address: Alaska Native Medical Center (DIA) 4315 Diplomacy Dr. Anchorage, AK 99508

More Related