2: Get Active to Prevent T2

Prevent T2: Lifestyle Coaching Program

Prevent T2: Your Path to Reducing Diabetes Risk

Today’s session is called Get Active to Prevent T2, and the focus is on physical activity and how it can help you prevent or delay type 2 diabetes. By the end of this episode, you’ll be able to identify some benefits of getting active and some fun, easy ways to get moving. You’ll also make a new Action Plan for the next week.

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Chapters, Key Takeaways, & Questions

00:00 Introduction

01:20 Recap of Previous Session

• What questions do you have about the last session, episode 1? You can leave these as a public comment or you can email me directly using the email address in the show notes.
• How did things go with your action plan?
• What went well? What didn’t?
• Did you run into any challenges?

03:07 Benefits of Getting Active

• Better sleep and improved mood
• Lower blood pressure and cholesterol
• Lower risk of heart attack and stroke
• Stronger muscles, better flexibility and improved balance
• More energy for your day
• Reduced stress

04:59 How to Get Active

• Walking briskly
• Dancing
• Swimming
• Biking
• Playing sports like soccer or basketball
• Doing yard work or gardening
• Climbing stairs
• Stretching or using resistance bands

07:15 Moderate Activity & the Talk Test

09:27 Creating an Action Plan

• Realistic: Don’t aim for perfection, just progress.
• Doable: Start with something manageable.
• Specific: Write down exactly what you’re going to do.
• Flexible: It’s okay to adjust as you go.

09:59 Additional Resources & Homework

• Teo's Story page 3
• Ways to Get Active page 4
• Are You Ready to Get Active? page 5
• Be Active, Be Safe page 6
• How to Cope With Challenges pages 7-9

11:21 Reflection

• What do you think might be challenging for you when it comes to getting active?
• How can you set yourself up for success, even if those challenges arise?

12:30 Recap & Looking Ahead

• Some of the benefits of getting active—like better sleep, improved mood, and, of course, reducing your risk of type 2 diabetes.
• We also went over ways to get active and how to know if you’re moving at a moderate pace using the Talk Test.
• And, most importantly, you’ve created your new action plan for the week!

The CDC Diabetes Prevention Program Curriculum (CDC DPP Curriculum) is based on the curriculum from the Diabetes Prevention Program (DPP) research study supported by the National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Disease.

© 2012, University of Pittsburgh, based on the DPP research trial supported by cooperative agreement number U01-DK48489 from the U.S. Department of Health and Human Services, which has certain rights in the material.

Medical Disclaimer: THIS PODCAST IS NOT INTENDED FOR THE PURPOSE OF PROVIDING MEDICAL ADVICE. NO INFORMATION ON THIS SHOW SHOULD BE USED TO DIAGNOSE TREAT, PREVENT OR CURE ANY DISEASE OR CONDITION. YOU ARE NOT LISTENING TO THE PODCAST OF A MEDICAL DOCTOR, DIETICIAN, OR THERAPIST. All information, content, and material of this podcast is for informational purposes only and is provided so that listeners can make their own nutrition and health decisions after consulting with their health care provider. This is one of my big themes of taking action for yourself. Making the decision now to change your future. Although I am involved in healthcare and have been for many years, I am not a medical doctor, therapist or dietician. I am not treating or diagnosing any medical conditions. Information provided on this podcast is not a substitute for routine consultation with your healthcare provider. I recommend consulting with your healthcare provider before making any changes related to a specific condition.

Individual results may vary and are not guaranteed.