1. Fun and Fitness Week 1

2. Objectives Learn new, safe exercises you can do on your own Learn new, safe exercises you can do on your own Develop your own goal for activity 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) 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 Ill try? Have you ever said Ill try? Do it or dont do it. Do it or dont do it. You are choosing to be healthy. You are choosing to be healthy. Make youa priority! Make youa priority!

4. Make activity fun! What do you enjoy? What do you enjoy? Dancing Dancing Sports Sports Hiking/Walking Hiking/Walking Bike riding Bike riding Martial arts Martial arts Group activity classes Group activity classes If you dont enjoy these things, what can you add to make them enjoyable? If you dont enjoy these things, what can you add to make them enjoyable? Friends Music Pet Pedometer/heart rate monitor

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

6. Safety Dont overdo it! Dont overdo it! Warm up for 5 minutes before your activity. Warm up for 5 minutes before your activity. Wear clothes and shoes that are comfortable. Wear clothes and shoes that are comfortable. Drink water. Drink water. If outside, pay attention to your surroundings. If outside, pay attention to your surroundings. Cars Cars Darkness Darkness Safe areas Safe areas

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

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

9. Questions?

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

11. Presentation by: 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