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Community Outreach

More than 100 Seniors Aerobics Exercise


Senior Fitness, My Good Friend (Leslie 10-AGAIN! Magnum) Young at Heart Wellness

Overcoming Barriers to Activity



Exercise is boring

  • Find something you enjoy doing.

  • Mix it up. Try different activities on different days, and make sure you pick an activity that you enjoy!

  • Exercise with someone else to keep you company.

  • If you can, try exercising while listening to music or watching television.


I don't really know how to exercise

  • Select activities that require few skills, like climbing stairs, walking, or jogging.

  • Take a class and develop new skills.

    I don’t have the motivation to exercise

  • Invite a family member or friend to exercise with you on a regular basis. You can also join an exercise group or class in your community.

  • Remember all of the benefits that come with being physically active.

  • Make a plan so you decide when you will do each type of activity. Be sure to set realistic goals and make a plan so you know what you are working toward.



See your Healthcare team at least twice a year to find and treat any problems early

  • At each visit, be sure you have a:
  • Blood pressure check
  • Foot check
  • Weight check
  • Review of your self-care plan




                 Two times each year, have an:

  •  A1C test. It may be checked more often if it is over 7

Once each year, be sure you have a

  • Cholesterol test
  • Complete foot exam
  • Dental exam to check teeth and gums
  • Dilated eye exam to check for eye problems
  • Flu shot
  • Urine and a blood test to check for kidney problems

                 At least once in your lifetime, Get a

  • Pneumonia (nu-mo-nya) shot
  • Hepatitis B (HEP-uh-TY-tiss) shot

Medicare and Diabetes

If you have Medicare, check to see how your plan covers diabetes care. Medicare covers some of the costs for:

  • Diabetes education
  • Diabetes supplies
  • Diabetes medicine
  • Visits with a dietitian
  • Special shoes, if you need them

Actions you can take

  • Ask your health care team about these and other tests you may need. Ask what your results mean.
  • Write down the date and time of your next visit.
  • If you have Medicare, check your plan.

               Get Routine Care To Stay Healthy                

It doesn’t matter whether you’ve been active in the past or not - you can still start now. But, if you have never been active or have not been active for a while, it is important to start slowly. For example, start with 5-10 minutes of walking each day and add a few minutes every week.

Light activities like walking are fine for most people with diabetes. If you haven’t been active and feel unsure about your health, talk to your health care provider before doing anything more demanding.

               During your visit

  • Tell your provider if you have any pain in your chest.

  • Talk with your provider about joint or bone problems that make it difficult for you to exercise.

  • Ask about how increasing your activity level might impact any medicines you take for diabetes, blood pressure, and/or heart conditions.

  • Ask what exercises are safe for you and what you need to avoid.

  • Ask if there are times when you should avoid activity.

    Your health care provider should help support you in your efforts to become more active.

    If you have other health conditions besides diabetes such as heart disease, issues with your vision/eyes (retinopathy), or nerve problems (neuropathy), you may have some limitations when it comes to physical activity. Your doctor can tell you what exercises are best for you and what activities to avoid.

Burning Calories with Exercise

The amount of calories you burn will depend on how long you exercise and the intensity of the activity. Choosing a higher intensity activity will burn more calories than a lower intensity activity. Lower intensity activities require more time to burn the same amount of calories. Adding faster intervals into an activity session also increases your calorie use.

Your weight is another factor when it comes to burning calories. A heavier person actually burns more calories than someone who is lighter when they exercise for the same amount of time.  

Ways to Burn 100 Calories

Here are just a few ways you can burn about 100 calories. Again, the exact amount of calories you burn will vary depending on your weight and the intensity at which you do the activity.

In 10 minutes

  • Jump rope continuously
  • Play a quick game of racquetball
  • Swim laps without stopping
  • Play a short tennis game (singles)
  • Ski down that black diamond run
  • Shovel snow

In 15 minutes

  • Tread water
  • Lift weights continuously
  • Enjoy a short aerobics class
  • Walk uphill
  • Paint a small room—or part of a big one!
  • Clean a gutter

In 20 minutes

  • Rake leaves
  • Wash and wax the station wagon or SUV
  • Walk briskly through the mall
  • Take a leisurely bike ride
  • Adopt a highway and volunteer to pick up trash

In 30 minutes

  • Slow dance or ballroom dance continuously
  • Put up holiday lights outside the house
  • Push your child in a stroller
  • Take the dog for a walk

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