WEBVTT 00:11.740 --> 00:13.629 Hey , welcome back everyone . Hey 00:13.629 --> 00:15.740 Angela , how are you ? Jim , Teresa , 00:15.740 --> 00:17.796 Captain Yelich . It's so good to see 00:17.796 --> 00:19.962 you all . All right , Well today we're 00:19.962 --> 00:22.296 gonna talk about how to get more active , 00:22.296 --> 00:24.518 but before we start , let's spend a few 00:24.518 --> 00:26.629 minutes talking about how things went 00:26.629 --> 00:28.684 with your action plans and what went 00:28.684 --> 00:30.907 well what didn't go so well , jim would 00:30.907 --> 00:33.073 you like to start us off ? All right . 00:33.073 --> 00:35.073 Um Well I I finally got rid of that 00:35.073 --> 00:37.240 patch of weeds in the corner uh And uh 00:37.240 --> 00:39.184 the lawn only needs to get mowed a 00:39.184 --> 00:41.380 couple times a week , so I had to 00:41.380 --> 00:43.602 figure out something else to do besides 00:43.602 --> 00:45.658 yard work . Um There's a nice little 00:45.658 --> 00:48.400 lake not too far and my wife and I've 00:48.400 --> 00:50.610 been taking walks to the lake in the 00:50.610 --> 00:53.830 evenings um but she doesn't walk very 00:53.830 --> 00:55.900 fast , so I'm not sure how much good 00:55.900 --> 00:58.400 it's really doing . Have you tried the 00:58.400 --> 01:00.567 talk test during your walks ? Well , I 01:00.567 --> 01:02.733 can talk while we walk , but I haven't 01:02.733 --> 01:04.780 tried singing , it might be worth 01:04.780 --> 01:06.780 finding out . See just how much you 01:06.780 --> 01:08.947 need to increase your pace if at all . 01:08.947 --> 01:11.169 Your wife seems very supportive of what 01:11.169 --> 01:13.280 you're doing . So I suspect she would 01:13.280 --> 01:15.502 be willing to go a little bit faster if 01:15.502 --> 01:18.290 necessary . She has short legs . How 01:18.290 --> 01:20.346 about you , Captain Mileage ? It's a 01:20.346 --> 01:22.680 work in progress , emphasis on progress . 01:22.680 --> 01:24.970 I hope it's been a struggle to be 01:24.970 --> 01:27.580 honest , eating well has been anyway . 01:27.580 --> 01:29.880 I'm still parking far away trying to 01:29.880 --> 01:31.991 take the stairs , taking walks during 01:31.991 --> 01:34.158 lunch . So the activity part is coming 01:34.158 --> 01:36.324 along , but it's been really difficult 01:36.324 --> 01:38.658 getting my wife to cook healthier meals . 01:38.658 --> 01:40.658 She's from the south , so she's all 01:40.658 --> 01:42.547 about fried chicken and gravy and 01:42.547 --> 01:44.769 pretty much all the things I'm supposed 01:44.769 --> 01:46.936 to be limiting . Tried to show her the 01:46.936 --> 01:49.102 handouts going through the non starchy 01:49.102 --> 01:51.213 vegetables and all of that . She says 01:51.213 --> 01:53.213 it's too expensive and too bland to 01:53.213 --> 01:55.213 cook that way . So I showed her the 01:55.213 --> 01:57.436 suggestions for coping with these kinds 01:57.436 --> 01:59.880 of challenges and and and she threw it 01:59.880 --> 02:03.400 away . Are you serious ? What do you do 02:03.400 --> 02:05.960 for lunch ? I've been buying those pre 02:05.960 --> 02:07.960 made individual salads on my way to 02:07.960 --> 02:09.960 work . Well , that's a good thing . 02:09.960 --> 02:12.071 What about offering to cook dinner or 02:12.071 --> 02:15.240 doing the shopping ? No , I want to 02:15.240 --> 02:18.330 keep my body parts intact . Well , the 02:18.330 --> 02:20.552 best thing you can do is to keep trying 02:20.552 --> 02:22.552 to help her see the benefits . It's 02:22.552 --> 02:24.386 good that you're at least eating 02:24.386 --> 02:26.497 healthy lunches sometimes when eating 02:26.497 --> 02:28.663 less healthy food is unavoidable . The 02:28.663 --> 02:30.886 only solution is to cut back on portion 02:30.886 --> 02:33.440 size . All right . And you Teresa had 02:33.440 --> 02:35.950 your action plan go really well . I've 02:35.950 --> 02:38.061 never been very athletic , at least I 02:38.061 --> 02:40.006 was always told that I wasn't very 02:40.006 --> 02:42.339 athletic , but I decided to try jogging . 02:42.339 --> 02:44.228 And I actually really love it . I 02:44.228 --> 02:46.394 haven't built up to going very far yet 02:46.394 --> 02:49.020 and I'm pretty slow . But I love it . 02:49.030 --> 02:51.640 That's great . Where do you jog ? Oh , 02:51.640 --> 02:54.080 I live at the end of a cul de sac , a 02:54.080 --> 02:56.191 pretty long one . So just to the stop 02:56.191 --> 02:58.550 sign and back the first time , I only 02:58.550 --> 03:00.772 made it to the stop sign and then I had 03:00.772 --> 03:02.930 to walk back . But I'm trying to jog 03:02.930 --> 03:05.041 just a little bit further each time . 03:05.041 --> 03:07.208 Well , it sounds like you're ready for 03:07.208 --> 03:09.041 today's session , which is about 03:09.041 --> 03:10.986 getting more active . In fact , it 03:10.986 --> 03:13.152 sounds like all three of you are doing 03:13.152 --> 03:15.319 a really great job getting active . So 03:15.319 --> 03:17.319 today we're going to talk about how 03:17.319 --> 03:19.319 being even more active can help you 03:19.319 --> 03:21.541 prevent or delay Type two diabetes will 03:21.541 --> 03:23.541 discuss the purpose of getting more 03:23.541 --> 03:25.652 active . Some ways to get more active 03:25.652 --> 03:27.652 and how to track more details about 03:27.652 --> 03:29.597 your fitness , and then at the end 03:29.597 --> 03:29.550 you'll make a new action plan . 03:30.040 --> 03:32.610 Everyone ready ? Let's do it . Alright , 03:32.610 --> 03:34.832 great . Let's start with the purpose of 03:34.832 --> 03:37.054 getting more active . The purpose is to 03:37.054 --> 03:39.221 allow you to reach your fitness school 03:39.221 --> 03:41.443 for this program . Does anyone remember 03:41.443 --> 03:43.388 what your goal is ? 115 minutes of 03:43.388 --> 03:45.388 activity each week ? Yes . And what 03:45.388 --> 03:47.940 kind of activity ? Deremony pace at 03:47.940 --> 03:49.890 least . That's right . And as we 03:49.890 --> 03:52.057 already talked about , you can use the 03:52.057 --> 03:54.168 talk test to find out if you're being 03:54.168 --> 03:56.279 active at a moderate pace . Talk test 03:56.279 --> 03:58.390 means that you can talk but you can't 03:58.390 --> 04:00.557 sing during the activity , Right ? But 04:00.557 --> 04:02.779 here's the thing over time , your heart 04:02.779 --> 04:04.779 and your lungs they get into better 04:04.779 --> 04:06.840 shape . So in order to get the same 04:06.920 --> 04:09.090 impact on your breathing , you have to 04:09.090 --> 04:11.312 get a little more active each week . In 04:11.312 --> 04:13.479 other words take even more time out of 04:13.479 --> 04:15.760 my busy schedule . Not necessarily , 04:16.040 --> 04:18.262 yes , going for a longer amount of time 04:18.262 --> 04:20.470 is one way to get more active , but 04:20.480 --> 04:22.647 it's not the only way . Let's actually 04:22.647 --> 04:24.869 look at an example . Everyone turned to 04:24.869 --> 04:27.147 oldest story in your handouts , please , 04:27.290 --> 04:30.340 please . Yeah . Mhm . Yeah . 04:30.940 --> 04:33.250 Great . So we're going to read this . 04:33.250 --> 04:35.306 Let's go around the room . I need to 04:35.306 --> 04:37.361 take a paragraph . Teresa Olga is at 04:37.361 --> 04:39.472 risk for type two diabetes . So she's 04:39.472 --> 04:41.694 trying to get a little more active each 04:41.694 --> 04:43.861 week . Her goal is to be active for at 04:43.861 --> 04:45.639 least 150 minutes per week at a 04:45.639 --> 04:48.100 moderate pace . Week one Olga takes a 04:48.100 --> 04:50.100 gentle stroll around the block . It 04:50.100 --> 04:52.322 takes her about 10 minutes and she does 04:52.322 --> 04:54.544 this for three days that week . Uh week 04:54.544 --> 04:56.600 to all go walks around the block two 04:56.600 --> 04:59.140 times it takes her 17 minutes . And she 04:59.140 --> 05:01.260 does this for five days that week . 05:01.740 --> 05:03.740 Week three All go blocks around the 05:03.740 --> 05:05.890 block . Three times it takes her 21 05:05.890 --> 05:08.057 minutes . She does this for seven days 05:08.057 --> 05:10.510 that week . Week four Olga follows the 05:10.510 --> 05:12.510 same walking schedule as she did in 05:12.510 --> 05:14.621 week three plus , she adds some hills 05:14.621 --> 05:16.788 to her route . One day , she also does 05:16.788 --> 05:18.566 two sets of three reps with the 05:18.566 --> 05:20.880 resistance band . Week five Olga 05:20.880 --> 05:22.936 follows the same walking schedule as 05:22.936 --> 05:25.350 she did in week three for two days that 05:25.350 --> 05:27.572 week , she also does three sets of five 05:27.572 --> 05:30.140 reps with a resistance band . These 05:30.140 --> 05:32.473 days , Olga is meeting her fitness goal . 05:32.480 --> 05:34.591 She's lost weight and her blood sugar 05:34.591 --> 05:37.010 is lower than it was before she started 05:37.010 --> 05:39.288 getting more active . Great , everyone , 05:39.288 --> 05:41.566 thank you for reading . All right . So , 05:41.566 --> 05:43.454 how does Olga make her walks more 05:43.454 --> 05:45.566 active ? She goes further each week , 05:45.566 --> 05:47.788 which also means that she's walking for 05:47.788 --> 05:49.954 a longer amount of time to , but she's 05:49.954 --> 05:52.066 also getting faster . Now . The first 05:52.066 --> 05:54.177 week she's averaging 10 minutes to go 05:54.177 --> 05:56.232 around the block . By the third week 05:56.232 --> 05:58.399 she's averaging seven minutes per time 05:58.399 --> 06:00.399 around the block and she's doing it 06:00.399 --> 06:02.621 more often . She goes from three days a 06:02.621 --> 06:04.843 week to seven days a week . Like I said 06:04.843 --> 06:07.066 more time . But what else does she do ? 06:07.066 --> 06:09.177 Look at Week four , she adds hills to 06:09.177 --> 06:11.343 her route , which requires more work . 06:11.343 --> 06:13.450 That's right . So yes , she does add 06:13.450 --> 06:15.617 time to her workout schedule , but she 06:15.617 --> 06:17.728 finds other ways to be more active as 06:17.728 --> 06:19.894 well . Can you think of any other ways 06:19.894 --> 06:21.839 that she could make her walks more 06:21.839 --> 06:23.950 active without adding more time ? She 06:23.950 --> 06:26.172 could carry some kind of weights ? Uh , 06:26.172 --> 06:28.394 my wife used to use cans of soup before 06:28.394 --> 06:30.561 I bought her some little dumbbells for 06:30.561 --> 06:33.290 christmas one year , definitely other 06:33.290 --> 06:35.234 ideas . People with small Children 06:35.234 --> 06:37.401 could push a stroller . You don't even 06:37.401 --> 06:39.179 need small Children . We have a 06:39.179 --> 06:41.512 stroller . When our grandson comes over , 06:41.512 --> 06:43.290 I could put a bag of flowers or 06:43.290 --> 06:45.290 something in there , might get some 06:45.290 --> 06:47.457 weird looks , but that's never stopped 06:47.457 --> 06:49.512 me before . Now , during week four , 06:49.512 --> 06:51.512 Olga starts building up her muscles 06:51.512 --> 06:53.512 using a resistance band . She knows 06:53.512 --> 06:55.734 that muscle burns calories even when at 06:55.734 --> 06:57.957 rest . So the more muscle you build the 06:57.957 --> 07:00.120 better . Now , by week five , Olga is 07:00.120 --> 07:02.860 doing three sets of five reps for two 07:02.860 --> 07:05.990 days now . What a reps repetitions . 07:05.990 --> 07:08.101 It's how many times in a row ? You're 07:08.101 --> 07:10.157 doing whatever it is you're doing in 07:10.157 --> 07:11.823 august case it's stretching a 07:11.823 --> 07:14.050 resistance band . That's right . What 07:14.050 --> 07:17.430 is the set ? A group of reps . Very 07:17.430 --> 07:19.790 good . So how does Olga use the 07:19.790 --> 07:22.012 resistance band to get more active from 07:22.012 --> 07:24.490 week four to week five . She does more 07:24.490 --> 07:27.660 reps per set . More sets per day and 07:27.660 --> 07:30.280 more days per week . Exactly . All 07:30.280 --> 07:32.280 right now , you've all been doing a 07:32.280 --> 07:34.224 great job tracking your minutes of 07:34.224 --> 07:36.113 activity each day , as you know , 07:36.113 --> 07:38.336 that's a key part to this program . But 07:38.336 --> 07:40.502 in order to find out if you're getting 07:40.502 --> 07:40.390 even more active , it's helpful for you 07:40.390 --> 07:42.501 to track some more details about your 07:42.501 --> 07:44.723 fitness , but it's not a requirement of 07:44.723 --> 07:47.230 this program . So besides your minutes , 07:47.230 --> 07:49.286 what are some other details that you 07:49.286 --> 07:52.380 could track reps and sets ? Yeah . What 07:52.380 --> 07:55.110 else calories burned ? Absolutely . 07:55.190 --> 07:58.100 What else ? Distance or a number of 07:58.100 --> 08:01.730 steps , definitely speed , grade of 08:01.730 --> 08:03.790 hills or difficulty of a trail . If 08:03.790 --> 08:05.957 you're hiking or something , if you're 08:05.957 --> 08:08.234 lifting weights , the amount of weight . 08:08.234 --> 08:10.290 Yeah . Those are all great things to 08:10.290 --> 08:12.290 track . Now , what are some ways to 08:12.290 --> 08:14.457 measure those things ? Like distance ? 08:14.457 --> 08:16.679 For example , a speedometer , an app or 08:16.679 --> 08:18.790 a smartwatch treadmill . A stationary 08:18.790 --> 08:20.568 bike might measure it for you . 08:20.568 --> 08:22.850 Absolutely . And how would you record 08:22.850 --> 08:26.680 your activity spreadsheet , baby ? A 08:26.690 --> 08:29.840 notebook . Those apps and fitness bands 08:29.840 --> 08:31.990 usually do it for you . All good ways 08:31.990 --> 08:34.157 to record your activity . Ultimately , 08:34.157 --> 08:36.157 though , you'll want to write these 08:36.157 --> 08:38.212 details down in the fitness log that 08:38.212 --> 08:40.268 goes with this program . But again , 08:40.268 --> 08:42.490 the only requirement of this program is 08:42.490 --> 08:44.768 to write down your minutes of activity . 08:44.768 --> 08:47.140 Any questions ? All right , let's move 08:47.140 --> 08:49.251 on to your action plan journal . Then 08:49.251 --> 08:51.473 we'll spend the next few minutes making 08:51.473 --> 08:53.584 a new action plan . Keep in mind what 08:53.584 --> 08:55.640 worked and what didn't work well for 08:55.640 --> 08:57.807 you since our last session . Are there 08:57.807 --> 08:57.620 any changes that you want to make ? 08:57.630 --> 08:59.630 Also keep in mind what we discussed 08:59.630 --> 09:01.519 today about getting more active . 09:01.540 --> 09:03.830 Remember to keep your action plan 09:03.830 --> 09:06.850 realistic . Doable , specific and 09:06.850 --> 09:09.900 flexible . Focus on behaviors and most 09:09.900 --> 09:12.360 importantly , try to have fun . 09:13.640 --> 09:15.751 Okay , let's look at your fitness lug 09:15.751 --> 09:17.640 again . Please keep track of what 09:17.640 --> 09:19.862 activities you do each day and how long 09:19.862 --> 09:22.029 you do them . But I'd also like you to 09:22.029 --> 09:24.084 practice tracking some other details 09:24.084 --> 09:26.251 about your fitness . Just try it for a 09:26.251 --> 09:28.362 week and see if it helps . It'll help 09:28.362 --> 09:28.280 you see if you're getting any more 09:28.280 --> 09:31.230 active . Okay , now take a look at the 09:31.230 --> 09:34.050 hand out ways to get more active . It 09:34.050 --> 09:36.360 gives ideas for how to get more active 09:36.840 --> 09:38.784 between now and the next session . 09:38.784 --> 09:40.840 Right ? How you will get more active 09:40.840 --> 09:43.062 over the next few weeks . I'd also like 09:43.062 --> 09:45.284 you to look at the build your muscles . 09:45.284 --> 09:47.284 Handout . Try some of those ideas . 09:47.284 --> 09:50.290 Okay , are there any questions ? No , 09:50.300 --> 09:52.522 I'm good . All right then . Well , that 09:52.522 --> 09:54.522 brings us to the end of our session 09:54.522 --> 09:56.744 today . We discussed how getting active 09:56.744 --> 09:58.911 can help you prevent or delay Type two 09:58.911 --> 10:01.078 diabetes . We talked about the purpose 10:01.078 --> 10:03.189 of getting more active , some ways to 10:03.189 --> 10:05.300 get more active and how to track more 10:05.300 --> 10:07.467 details about your fitness . Thank you 10:07.467 --> 10:06.800 all for coming today , and I'll see you 10:06.800 --> 10:09.260 next time . Thanks . Thanks . Great job . 10:09.740 --> 10:10.740 Yeah . 10:17.040 --> 10:17.950 Mm . Right .