Week 3: Putting Your Goals Into Action

Updated:May 19,2014

I've Lost Me!

I have three gorgeous kids — Rochelle, 8, Rico, 6, and Nita, my baby who's 3. I enjoy time with them, but some days I feel so lost and insignificant. I've gained weight, and my husband doesn't compliment me like he used to. I feel so tired and unattractive. diabetes_tools_GoalsGuide_week3_image

I bought some exercise tapes and did OK until the baby got sick. I was up a lot with her and just didn't have the energy to continue.

I try to keep the house spotless, cook healthy meals and spend time with each child. It seems like I always have to put my needs aside when they want attention. I think I'm losing myself while trying to be a good mom. Is this "living happily ever after"?

Now I have type 2 diabetes and must lose weight and start exercising. I just can't see the doctor again until I lose some weight. But how?

Fortunately, I just met a wonderful lady named Fran and her two grandchildren at the neighborhood park. Bad news at a health screening is pushing her to exercise. Fran has type 2 diabetes and is trying to learn how to take better care of herself. We made a deal. We will watch each other's kids and grab some individual exercise time at the park. Now I can take the time I need to check my blood glucose readings. Blessings do come in strange packages! (Just kidding, Fran!)

-- Mariana

The More the Merrier
Mariana realized she needed help, so she teamed up with Fran. They figured out how to overcome their childcare and diabetes barriers. Getting support is one of the most important things you can do when becoming more active.

Do you know someone who would be your support person or be active with you? Choose at least two people you can contact this week who will help keep you accountable for reaching your physical activity goals. Then, think of how you'll thank them for supporting you.

My support personPhone #E-mail AddressHow I'll thank them

Physical Activity
By now, you've found some times in your schedule when you can be active, even if it's only 10 minutes a day. That's a great start toward accumulating 30 minutes of moderate-intensity physical activity on most days of the week. Think about all the places you spend your time ... home, work and play. Find ways to fit in activity wherever you spend your time.


Warming Up and Cooling Down Tips

1. Warm up by walking leisurely for about 5 minutes, then gradually increase your pace or the length of your activity session.

2. Cool down after your activity session by gradually slowing the pace or intensity down until you're breathing easily and you feel your heart rate slowing down.

3. After you've spent about 5 minutes cooling down, take a few minutes to stretch your legs and lower back.


Warming Up and Cooling Down

Stretching exercises are effective in increasing flexibility. Most people who drop out of physical activity stop because they try to do too much too soon. Gradually increase your activity at a challenging but comfortable pace.

Always warm up and cool down. You'll help prevent injuries.

Examples of Moderate Amounts of Physical Activity

The amount of activity you do depends on frequency, intensity and duration. The examples below show how you can get the same amount of activity by doing less-vigorous activities for more time as you would from more-vigorous activities for less time.

Remember, all movement counts and makes a difference in your health.

Playing golf, badminton, shuffleboard, table tennis for 60 minutesLess Vigorous,
More Time

More Vigorous,
Less Time

Washing and waxing a car for 45–60 minutes
Washing windows or floors for 45–60 minutes
Vacuuming or sweeping floors for 45–60 minutes
Playing volleyball or touch football for 45 minutes
Gardening or pushing a mower for 30–45 minutes
Wheeling in a wheelchair for 30–45 minutes
Walking 1 3/4 miles for 35 minutes (20 min./mile)
Dancing fast (social) for 30 minutes
Raking leaves for 30 minutes
Walking 2 miles in 30 minutes (15 min./mile)
Doing water aerobics for 30 minutes
Swimming laps for 20 minutes
Playing wheelchair basketball for 20 minutes
Playing tennis (singles), racquetball, basketball or soccer for 15–20 minutes
Bicycling 4 miles in 15 minutes (less than 4 min./mile)
Jumping rope for 15 minutes
Using a rowing machine or stationary bicycle for 15–20 minutes
Running 1 1/2 miles in 15 minutes (10 min./mile)
Stairwalking for 15 minutes

Here are a few stretching exercises that are good
to do after your cool-down.

Seated Hamstring Stretch
Sit on the floor with your left leg extended. Bend your right knee and turn the sole of your foot inward toward the extended leg. With your back straight, lean over your extended leg and reach toward your toes. Hold the stretch for 10–20 seconds. Repeat with your right leg.

Thigh Stretch
Stand facing a wall or chair. Hold on with your right hand for balance. Pull the top of your left foot behind you with your left hand. Gently pull your heel back until you feel the stretch. Keep your knees in line with each other and hold for 10–20 seconds. Repeat with your right leg.

Strengthening Your Resolve

Cholesterol And Stuff
You can reduce your risk of heart disease and stroke by cutting the amount of cholesterol, saturated fat and trans fat you eat. So what is all that stuff and where do you find it?

Cholesterol is a fat-like substance in the blood and all the body's cells. High blood cholesterol is a major risk factor for heart disease and stroke. Cholesterol is found in all animal products including beef, milk, eggs, chicken, fish and organ meats (such as heart or liver). There is no cholesterol in fruits, vegetables and other plant foods such as almonds and olive oil.

Saturated fats are found in foods from animals and some plant oils used in commercially baked goods.  Saturated fats are found in whole or 2% milk, cream, ice cream, whole-milk or 2% fat cheese, butter, poultry and meat. It's also found in palm, palm kernel and coconut oils.

Trans fats have a big impact on disease risk. They're created when hydrogen atoms are forced into liquid oils, such as corn or soybean oil, to make them solid at room temperature. The terms "hydrogenated" or "partially hydrogenated" oils on nutrition labels refer to this process. Trans fats increase low-density lipoprotein (LDL) — the "bad cholesterol" — and reduce high-density lipoproteins (HDL) — the "good cholesterol." Usually, commercially baked goods, such as cookies, cakes and crackers, hard margarine, shortening, and French fries made with partially hydrogenated oils contain trans fat. Check the labels before you buy because some products are labeled "trans fat free."

Check Your Choices
Check the food labels for the words hydrogenated or partially hydrogenated oils on the packaged foods you have in your pantry. Foods with hydrogenated oils usually contain trans fats, and saturated fats. The next time you go grocery shopping, look for foods that do not list hydrogenated or partially hydrogenated oil on their food label.

You've learned a lot this week and you're more physically active. Reward yourself for meeting this week's objectives. Check your log sheet at the end of each chapter regularly to see how well you're doing.

Strengthening Your Resolve

Start Date _____________________

Steps For SuccessSMTWTFS
I shared my diabetes success story.       
I asked someone to support me in reaching my activity goals.       
I prepared a diabetes-friendly recipe.       
I found more places to become active at work, home and play.       
(For persons with diabetes) I recorded my blood sugar.       
I was physically active this week. (Check days you were active.)       
Type of activities I did.
Brisk Walking Swimming Mowing Stretching exercises
Cycling Activity class Gardening Strength training exercises
Jogging Climbing stairs Cleaning Other _____________
I found support and motivation in the MyStart! Community.
Amount of time I was active. (Write minutes under day of the week.)       
Write your feelings about being physically active this week.

Write down the reward you chose for meeting your goals this week.


This content was last reviewed on 7/5/2012.


Reach Your Goals