WEBVTT 00:07.240 --> 00:12.190 Okay , 00:12.190 --> 00:14.480 everyone welcome back . Well , today 00:14.480 --> 00:16.369 we're going to talk about getting 00:16.369 --> 00:18.369 active to prevent or delay type two 00:18.369 --> 00:20.650 diabetes . But before we start , I want 00:20.650 --> 00:22.817 to take a few minutes and go over what 00:22.817 --> 00:25.320 we talked about last time . So what's 00:25.320 --> 00:27.431 something that we talked about at the 00:27.431 --> 00:29.598 last session ? Walking my dog Baxter . 00:29.598 --> 00:31.870 Right . Yes . We talked about how to 00:31.870 --> 00:33.648 make an action plan , how to be 00:33.648 --> 00:36.080 specific . Be flexible and how to make 00:36.080 --> 00:38.560 it doable . Everyone remember that . 00:39.440 --> 00:41.662 What else did we talk about ? We talked 00:41.662 --> 00:43.607 about what puts people at risk for 00:43.607 --> 00:45.900 getting type two diabetes such as well . 00:45.900 --> 00:48.122 We talked about things that you can and 00:48.122 --> 00:51.450 can't control family history , age and 00:51.450 --> 00:53.617 race are all things that might put you 00:53.617 --> 00:55.672 at risk but you can't control them . 00:55.672 --> 00:57.894 And then there's other things like diet 00:57.894 --> 00:59.894 and activity you can control . Very 00:59.894 --> 01:03.150 good . Okay . Anything else ? Any 01:03.150 --> 01:05.372 questions about what we covered in that 01:05.372 --> 01:07.990 last session ? All right then . Well , 01:07.990 --> 01:10.240 Major Lamar mentioned her actions . So 01:10.240 --> 01:12.351 let's talk about how things went with 01:12.351 --> 01:14.407 the action plan you made last time ? 01:14.407 --> 01:16.462 What went ? Well , what didn't go so 01:16.462 --> 01:18.573 well , Major Lamar , would you please 01:18.573 --> 01:20.629 start us off since we all know about 01:20.629 --> 01:22.684 Baxter ? Sure it was actually really 01:22.684 --> 01:25.460 hard . Not the actual walking , but 01:25.840 --> 01:28.007 just finding the right time to do it . 01:28.150 --> 01:30.520 I started out thinking that I would do 01:30.520 --> 01:32.890 it after work , but a lot of times I 01:32.890 --> 01:34.668 get home after dark and I'm not 01:34.668 --> 01:36.779 completely comfortable walking around 01:36.779 --> 01:38.834 my neighborhood at night . Even with 01:38.834 --> 01:40.890 your dog , Baxter is a pug not super 01:40.890 --> 01:44.370 intimidating . So , did you find a way 01:44.370 --> 01:46.314 to adjust your action plan to work 01:46.314 --> 01:48.740 around that challenge ? Well , for now 01:48.740 --> 01:50.907 I decided to get up 15 minutes earlier 01:50.907 --> 01:53.430 and do it in the morning . But I know 01:53.440 --> 01:55.384 depending on the season it's still 01:55.384 --> 01:57.551 going to be dark when I get up to . So 01:57.551 --> 01:57.420 I don't know what I'm going to do about 01:57.420 --> 01:59.730 that . You said last time you used to 01:59.730 --> 02:01.897 let Baxter run around the yard . Is it 02:01.897 --> 02:04.180 a big yard ? You could run with him in 02:04.180 --> 02:06.236 the yard instead of taking him for a 02:06.236 --> 02:08.402 walk . Might be safer . Yeah , I guess 02:08.402 --> 02:10.569 I could do that or you can take him to 02:10.569 --> 02:12.791 the dog park or someplace else . That's 02:12.791 --> 02:14.569 safer to walk . I don't know of 02:14.569 --> 02:16.736 anything close so that might take more 02:16.736 --> 02:18.847 time than it's worth with driving and 02:18.847 --> 02:18.720 everything . What anyone else like to 02:18.720 --> 02:20.720 share about what went well and what 02:20.720 --> 02:22.887 didn't with your action plan me then ? 02:23.340 --> 02:26.760 Yeah , mine is more of a don't do . 02:27.240 --> 02:30.490 I decided I would try to not do dessert 02:30.490 --> 02:33.040 after dinner except for on Sundays . I 02:33.050 --> 02:35.610 did pretty well . But then I think I 02:35.790 --> 02:38.980 overdid it on sunday rolled around . 02:38.990 --> 02:41.450 That certainly can be a challenge . But 02:41.450 --> 02:43.506 don't be too hard on yourself . It's 02:43.506 --> 02:45.728 important to recognize that you had way 02:45.728 --> 02:48.006 more successes in just one little slip . 02:48.006 --> 02:50.339 I'd say you're doing pretty good thanks . 02:50.339 --> 02:53.280 Okay . Anyone else want to share ? Yes , 02:53.280 --> 02:56.530 I can share . Well , one of my actions 02:56.530 --> 02:58.697 was to start parking in a lot that was 02:58.697 --> 03:00.860 further away from my building . I 03:00.860 --> 03:02.916 started tracking my steps on my cell 03:02.916 --> 03:04.916 phone and I realized I'm doing like 03:04.916 --> 03:08.670 3000 more steps per day . The only 03:08.670 --> 03:10.892 challenge is making sure that I can get 03:10.892 --> 03:13.003 from where I parked to my office in a 03:13.003 --> 03:15.059 time that I'm not going to be late . 03:15.059 --> 03:16.948 That's fantastic . That's a great 03:16.948 --> 03:19.180 strategy . Any other challenges or 03:19.180 --> 03:21.458 success stories with your action plans ? 03:21.458 --> 03:23.870 Nope . Okay , well , Captain Yelich 03:23.870 --> 03:25.926 actually gave us a great segway into 03:25.926 --> 03:28.580 today's topic , which is getting active 03:28.580 --> 03:30.691 to help you prevent or delay type two 03:30.691 --> 03:32.950 diabetes . We're gonna talk about some 03:32.950 --> 03:35.100 benefits of getting active as well as 03:35.100 --> 03:37.100 some different ways to get active . 03:37.100 --> 03:39.267 We'll also get a chance to move around 03:39.267 --> 03:41.378 a little and at the end you'll make a 03:41.378 --> 03:43.840 new action plan . Sound good . Don't do 03:43.850 --> 03:45.906 it . All right , well let's start by 03:45.906 --> 03:47.961 talking about how getting active can 03:47.961 --> 03:50.128 lower your risk of type two diabetes . 03:50.240 --> 03:52.480 One way it does . This is by helping 03:52.480 --> 03:54.591 you lose weight . The more active you 03:54.591 --> 03:56.820 are , the more calories you burn . Can 03:56.820 --> 03:59.680 anyone tell me what calories are evil ? 03:59.690 --> 04:02.930 Not exactly the answer I was looking 04:02.930 --> 04:04.930 for . Anyone else want to give it a 04:04.930 --> 04:06.660 shot ? A calorie is a unit for 04:06.660 --> 04:09.240 measuring energy . That's correct . And 04:09.240 --> 04:12.990 where do we get calories ? Food ? Right . 04:13.000 --> 04:15.740 Food and drink . And we burn calories 04:15.740 --> 04:18.650 when we're active . So the more we eat , 04:18.660 --> 04:20.493 the more active we need to be to 04:20.493 --> 04:22.493 maintain that balance makes sense . 04:22.493 --> 04:25.370 Yeah . Getting active can also lower 04:25.370 --> 04:27.370 your risk of type two diabetes . In 04:27.370 --> 04:29.260 another way it lowers your blood 04:29.260 --> 04:32.340 glucose . Being active , increases the 04:32.340 --> 04:34.740 ability of your cells to use insulin to 04:34.740 --> 04:38.310 absorb glucose from the blood . So two 04:38.310 --> 04:40.254 important ways that activity helps 04:40.254 --> 04:42.421 lower your risk of Type two diabetes , 04:42.421 --> 04:44.477 helping you lose weight and lowering 04:44.477 --> 04:46.699 your blood glucose . Everyone with me . 04:47.140 --> 04:50.080 Mm Great . All right . So what are some 04:50.080 --> 04:52.024 other benefits of getting active ? 04:52.340 --> 04:54.980 Makes you feel better ? Just in general ? 04:55.090 --> 04:58.410 Absolutely . Exercise actually releases 04:58.410 --> 05:00.466 certain chemicals in your brain that 05:00.466 --> 05:02.688 improve your mood and lower feelings of 05:02.688 --> 05:04.970 stress . What are some other benefits ? 05:05.210 --> 05:07.650 It's good for your heart , definitely . 05:08.140 --> 05:09.973 Regular activity can lower blood 05:09.973 --> 05:12.360 pressure and cholesterol and also lower 05:12.360 --> 05:14.527 your risk of heart attack and stroke . 05:14.540 --> 05:16.960 An active heart is a healthy heart . 05:17.840 --> 05:20.007 What else ? I feel like I sleep better 05:20.007 --> 05:22.062 at night when I've exercised . Yes . 05:22.062 --> 05:24.173 Physical activity can have a positive 05:24.173 --> 05:26.229 impact on sleep and you seem to have 05:26.229 --> 05:28.340 more energy when you're awake , which 05:28.340 --> 05:30.451 doesn't make sense that you have more 05:30.451 --> 05:33.050 energy when you spent more energy but 05:33.060 --> 05:35.282 seems to work that way . That's right . 05:35.282 --> 05:37.227 The more active you are , the more 05:37.227 --> 05:39.900 efficiently your body uses energy . Any 05:39.900 --> 05:42.011 other benefits ? I guess it's kind of 05:42.011 --> 05:44.290 obvious , but when you're active your 05:44.300 --> 05:46.300 body is in better shape like your 05:46.300 --> 05:48.930 muscles I guess absolutely . Being 05:48.930 --> 05:51.470 active strengthens your muscles and it 05:51.470 --> 05:53.770 improves your balance , makes you more 05:53.770 --> 05:56.360 flexible . It's good for the whole body . 05:56.840 --> 05:58.951 Now , as you know , you'll be working 05:58.951 --> 06:00.729 towards at least 150 minutes of 06:00.729 --> 06:02.970 activity each week . That may take you 06:02.970 --> 06:05.430 a while to reach that goal . But if you 06:05.430 --> 06:07.960 make small changes over time you'll get 06:07.960 --> 06:11.320 there . So next let's talk about some 06:11.330 --> 06:14.190 ways to get active . There are many 06:14.190 --> 06:16.246 great ways to get active . So I know 06:16.246 --> 06:18.246 you'll be able to find at least one 06:18.246 --> 06:20.246 that you like . What do you think ? 06:20.246 --> 06:22.579 What are some ways to get active hiking , 06:23.140 --> 06:26.960 weight lifting , yard , work , swimming , 06:27.540 --> 06:31.460 biking , playing sports , dancing , 06:32.040 --> 06:35.160 walking , running or jogging 06:35.840 --> 06:39.160 stairs . Absolutely . Those are all 06:39.170 --> 06:41.810 fantastic ideas . All right . Now , as 06:41.810 --> 06:44.032 we talked about last time , the goal is 06:44.032 --> 06:46.366 to be active at a moderate pace or more . 06:46.440 --> 06:48.710 So what's a good way to know if you're 06:48.710 --> 06:52.180 being active at a moderate pace ? Has 06:52.190 --> 06:54.660 anyone ever heard of the talk test , 06:55.240 --> 06:58.340 nope ? The talk test means that you can 06:58.340 --> 07:00.670 talk while you do the activity , but 07:00.670 --> 07:02.980 you can't sing . Let's try the talk 07:02.980 --> 07:05.147 test right now . All right , come on . 07:05.147 --> 07:06.813 Everybody out of your seats . 07:09.140 --> 07:11.290 Don't be scared . We're just going to 07:11.290 --> 07:13.550 march in place like this . 07:15.440 --> 07:17.440 All right . Talk with your neighbor 07:17.440 --> 07:19.384 while you march in place about the 07:19.384 --> 07:21.607 activities that you want to try to make 07:21.607 --> 07:23.607 sure that you can talk while you're 07:23.607 --> 07:26.490 marching , but that you can't sink read 07:26.490 --> 07:28.601 machine . I guess I could start using 07:28.601 --> 07:32.360 that . Okay . Does anyone want to try 07:32.360 --> 07:34.416 singing ? Not if you don't want your 07:34.416 --> 07:38.060 ears to bleed . Okay , keep 07:38.060 --> 07:40.180 marching and please and talking for a 07:40.180 --> 07:41.291 little bit longer . 07:43.220 --> 07:47.020 All right . Great 07:47.020 --> 07:49.360 marching . Everyone . You can stop now . 07:50.040 --> 07:52.040 Go ahead and get back to your seats 07:52.040 --> 07:55.450 again . Mhm . All right . Great job . 07:55.450 --> 07:57.561 Everyone . We're gonna spend the next 07:57.561 --> 07:59.728 few minutes making a new action plan . 07:59.728 --> 08:01.617 Keep in mind what worked and what 08:01.617 --> 08:03.839 didn't work well for you since our last 08:03.839 --> 08:05.894 session . Are there any changes that 08:05.894 --> 08:07.950 you want to make ? Also keep in mind 08:07.950 --> 08:10.061 what we discussed today about getting 08:10.061 --> 08:12.006 active and as you make your plan , 08:12.006 --> 08:14.860 remember to keep it realistic . Doable 08:15.240 --> 08:18.160 specific and flexible . Focus on 08:18.160 --> 08:20.900 behaviors and most of all try to have 08:20.910 --> 08:23.910 fun . All right , let's turn to the 08:23.910 --> 08:25.966 handouts that go with this session . 08:26.040 --> 08:28.096 Please read through the first couple 08:28.096 --> 08:30.096 pages before the next session , but 08:30.096 --> 08:32.096 right now I want you to turn to the 08:32.096 --> 08:34.262 section that says are you ready to get 08:34.262 --> 08:37.640 active ? Yeah . All right , everyone 08:37.640 --> 08:41.400 there . Good . Now , it's very 08:41.400 --> 08:43.750 important to work out safely . So 08:43.750 --> 08:46.030 please look at this checklist and fill 08:46.030 --> 08:47.980 it out . This will help you decide 08:47.980 --> 08:49.980 whether or not you need to speak to 08:49.980 --> 08:52.036 your health care provider before you 08:52.036 --> 08:54.091 get active . Also on the next page , 08:54.091 --> 08:56.258 you'll find tips about how to work out 08:56.258 --> 09:00.190 safely . Any questions OK ? 09:00.200 --> 09:01.922 Now we all know that it can be 09:01.922 --> 09:04.150 challenging to get active . If you'll 09:04.150 --> 09:06.110 flip over to the next few pages , 09:06.120 --> 09:08.250 you'll see many common challenges and 09:08.250 --> 09:10.300 suggestions about ways to cope with 09:10.300 --> 09:14.300 them . Before the next session , please 09:14.310 --> 09:16.310 write down your ideas in the column 09:16.310 --> 09:18.620 that says other ways to cope and check 09:18.620 --> 09:21.140 off each idea that you try there go all 09:21.140 --> 09:24.650 my excuses . Mhm That's a good thing . 09:25.240 --> 09:27.296 All right , so just glancing at that 09:27.296 --> 09:29.351 list , are there any challenges that 09:29.351 --> 09:31.940 you expect to face or have faced ? Not 09:31.940 --> 09:35.590 having enough time between work and the 09:35.590 --> 09:37.701 kids activities ? And I teach a class 09:37.701 --> 09:39.760 at my church time is definitely the 09:39.760 --> 09:41.630 biggest issue . So are their 09:41.630 --> 09:43.852 suggestions on that list that you think 09:43.852 --> 09:46.186 you can try to overcome the time issues ? 09:46.186 --> 09:48.408 Yeah , taking the stairs instead of the 09:48.408 --> 09:50.290 elevator parking far away , like 09:50.300 --> 09:52.880 Captain Yelich said , taking a walk 09:52.890 --> 09:55.310 during my lunch break . Good , Alright , 09:55.320 --> 09:57.487 anything else on that list ? Stick out 09:57.487 --> 09:59.710 to anyone , um feeling embarrassed . 10:00.240 --> 10:03.840 I'm not good at sports and I don't know , 10:04.650 --> 10:06.761 I don't really like the idea of going 10:06.761 --> 10:08.983 to the gym or walking or running on the 10:08.983 --> 10:11.150 street where others can see me sure if 10:11.150 --> 10:13.340 that's a common concern . Are there 10:13.340 --> 10:15.284 things that you could do at home ? 10:15.284 --> 10:17.340 Maybe when no one's watching ? I was 10:17.340 --> 10:19.284 thinking of using the stairs at my 10:19.284 --> 10:21.173 house . We have two floors plus a 10:21.173 --> 10:23.860 basement . So lots of stairs . That's a 10:23.860 --> 10:26.540 great idea . And stairs are a very good 10:26.540 --> 10:28.610 workout . Anyone else ? 10:30.140 --> 10:32.307 Okay then ? Well that brings us to the 10:32.307 --> 10:34.362 end of our meeting Today . We talked 10:34.362 --> 10:36.473 about how getting active can help you 10:36.473 --> 10:38.790 prevent or delay type two diabetes . We 10:38.790 --> 10:41.123 discuss some benefits of getting active , 10:41.123 --> 10:43.234 some ways to get active . And we even 10:43.234 --> 10:45.720 got to move around a little . Does 10:45.720 --> 10:47.942 anyone have any questions about what we 10:47.942 --> 10:50.620 talked about today ? All right , well 10:50.630 --> 10:52.741 next time we'll talk about the things 10:52.741 --> 10:54.852 that you tried at home including your 10:54.852 --> 10:56.797 action plan . So thank you all for 10:56.797 --> 10:58.797 coming today and we'll see you next 10:58.797 --> 10:59.360 time . 11:07.240 --> 11:07.560 Remember ?