Defend Against Diabetes - Be Active

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Being active daily can help you prevent type 2 diabetes and live a longer, healthier life! An active lifestyle helps
picture of family playing outsideyou control and maintain a healthy weight, can improve cholesterol and blood pressure numbers, and helps your body use insulin properly. 

Need some motivation?  Check out our music page for some tunes to get you moving, read tips to help you get activefun ideas for being active all year, and ways to stay active without spending a dime.  Learn how to be a more active family.

Be Active Your Way (open accessible version in new window)

To Defend Against Diabetes-- Be moderately active for at least 30 minutes most days of the week, or at least 150 minutes a week total!

If you don't have time to exercise for 30 minutes at once, try to get moving for shorter 10-minute periods throughout the day. Remember: It's not all or nothing. Ten minutes of exercise is better than none!  See our video on how being active can help you stay healthy!

How do I begin?

  • Pick activities that fit into your lifestyle and that you enjoy doing.
  • Work gradually toward your goals, and spread your activity time throughout the week.
  • Choose activities that make your heart beat faster and increase your breathing rate.
  • Choose activities that increase muscular fitness (lifting weights) and bone strength (weight bearing activities such as walking)
  • Choose moderate and/or vigorous activities that are both comfortable and maybe challenging at times.
Moderate Activities
“I can talk while I do these.”
Vigorous Activities
“I can only say a few words at a time”
  • Ballroom and line dancing
  • Biking on level ground or a few hills
  • General gardening (raking, trimming shrubs)
  • Tennis (doubles)
  • Using your manual wheelchair
  • Walking briskly
  • Water aerobics
  • Aerobic dance
  • Biking faster than 10 miles per hour
  • Jumping rope
  • Martial arts (such as karate)
  • Race walking, jogging or running
  • Sports with a lot of running (basketball, soccer)
  • Swimming fast or swimming laps

For more ideas visit Nutrition and Activity for Health



Defend Against Diabetes Campaign

Nebraska Diabetes Prevention and Control Program Homepage

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