- - - - - - - - - - - - - - -- - - - - - - - - - - - - -

- - - - - - - - - - - - - - - - - - - - - - - - - - - - -
- - Nat
- - -ion- - al- -Ph - ysical
- - - - Act - - -ivit
- -y -Gu - -idelin
- - - es- - - -
- - - - - - - - - - - - - - - - - - - - - - - - - - - - -
- -- - - Adult
- - s- should
- - - do- -at -least
- - 150
- - minut
- - -es-a -week- - of- - - - -
- - - - moderat
- - - -e-int- - ensit
- - y-aerobic
- - - act
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- y- or- 75
- -minut
- - es- a- - -
- - - - week
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- - - - - ensit
- - y- act
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- - y.-Aerobic
- - - -act- ivit
- y- - -
-
-
-
-
-
- - - should
- - - be
- - - and
- -should
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- - - - - in
- - - be - spread

- - - also
- - do
- episodes
- - - - -of -at-least
- - - -t hroughout
- - - - -t he

- -muscle-st
- - - - rengt
- - 10
- -week.
- - - - - - - - - - - - - - - - - - - - - - - - - - - -
- - - - - - - - - - - - - - - - - - - - - - - - - - - -
-- - - Adult
- - s- should - - hening
- -minut
- - es,
- - - - - - - -

- - - -act- ivit
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- -

- - -
M arion
- - - - t hat
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- - - -e or- high
- - -int-ensit
- - y-and - -involve
- - - all- major
- - -
-
-
- - - muscle
- - - groups
- - - -on-2 -or-more- - days
- - -a week.
- - - - - - - - - -
- - - - - - - - - - - - - - - - - - - - - - - - - - - -
Let's Get Moving !
- - - - - - -Light-Intensity
- - - - - - - Physical
- - - - Activities
- - - - - - - - - - -
- - - - - - - - - - - - - - - - - - - - - - - - - - - - -
- - - -walking,
- - - - preparing
- - - - - food,
- - - and
- - washing
- - - - dishes
- - - - - - -
- - - - - - - - - - - - - - - - - - - - - - - - - - - - -
- - - - - -Moderate-Intensity
- - - - - - - - - Physical
- - - - Activities
- - - - - - - - - -
- - - - - - - - - - - - - -- - - - - - - - - - - - - - -
- - - walking
- - - - -briskly,
- - - slow
- - - dancing,
- - - - and
- - vacuuming
- - - - - - - - -
- - - - - - - - - - - - - - - - - - - - - - - - - - - - -
- - - - - - Vigorous-Intensity
- - - - - - - - -Physical- - - -Activities
- - - - - - - - - -
- - - - - - - - - - - - - - - - - - - - - - - - - - - - -
- - -running,
- - - - jumping
- - - - rope,
- - - swimming,
- - - - - -and - -shoveling
- - - - - - -
- - - - - - - - - - - - - - - - - - - - - - - - - - - - -
- - - - - - - - - - - - - - - - - - - - - - - - - - - - -
- - - - Relevant
- - - - - -Physical
- - - - - Act - - ivit
- - y- Findings
- - - - - - - - -
- -- - - Being
- - -physically
- - - - act
- -ive - fewer
- - - t han
- - 3- t imes
- - -a week
- - - is- a- -
- - - - - - - - - - - - - - - - - - - - - - - - - - - - -
- risk fact or for prediabet es.
- - - - - - - - - - - - - - - - - - - - - - - - - - - -
- - - - - - - - - - - - - - - - - - - - - - - - - - - - -
- -- - - Walking
- - - -briskly
- - - for
- -at -least
- - 20
- minut
- - - es - per
- - day
- -reduces
- - - -
- - - - your
- - risk
- - of- developing
- - - - - diabet
- - - es- by
- -25%. - - - - - - - - -
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 1-866-CYL2-DPP 317-926-4011
- -- - - Regular
- - - -exercise
- - - -and - physical
- - - - act- -ivit- y-can
- -improve
- - - t-he- - 1-866-295-2377 w w w.im h c.or g/
-
healt h and qualit y of life for diabet ics.

Remember...
St art out slow
St ay hydrat ed
St ret ch
Wear comfort able shoes
Wear an act ivit y t racker
It is never t oo lat e t o fight sit t ing disease!
 Change Your Lifestyle Places t o be Act ive in M ar ion Change Your Life
Marion's Mississinewa Riverwalk

Become more act ive by... Mat t er Park By adopt ing an act ive lifest yle you will...
Walnut Creek Golf Courses
Parking far from entrances at stores, workplace, etc. Regulate your blood sugar levels
Crest Lanes Bowling Alleys

Pacing in your house while talking on the phone YMCA of Grant Count y Lower your need for insulin medication
The Wellness Cent er
Marching in place during TV commercials Ligh t Exer cises t o Do at Hom e Decrease your risk for heart disease

LEGS
Dancing to your favorite music Control your weight
- Sit t o St and
- Lunges
Try being act ive wit h ot hers Strengthen your bones, joints, and muscles
- Calf Raises
- Glut e Kicks Improve your mental health and mood
Join a recreational sports team
ARMS
Join a fitness club - Wall Push-Ups Increase your energy levels
CORE
Go for family bike rides Increase your life-expectancy
- Dead Bug
- Side Plank Dips
Go for short walks with a friend Be able to enjoy your grandchildren
SHOULDERS
- Wall Angels
- Side Plank
UPPER BACK
- Bent Over Row
HIP JOINT
- Side Lying Leg Circles
BALANCE
- Single Leg St ance
- Quadruped Opposit e Arm and Leg Raise