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Physical activity and


diabetes SOME EVERYDAY TIPS FOR INCREASING YOUR ACTIVITY LEVEL


n Take the stairs instead of the elevator whenever you can


n Cycle or walk to work/to the shops or when taking the children to school instead of driving


n Use a pedometer (see product panel below) - these are great for motivation - aim to walk at least 10,000 steps a day


n Get up and do it yourself manually instead of using the remote control


n Do some gardening or housework - these are great ways of burning calories and using muscles


n Park furthest away from the shop in the car park to get some extra steps in


n Get off the bus early and walk a couple of bus stops to your destination


n Take short 10 minute walks during the day - 3 x 10 minute walks are equally effective for health as one 30 minute walk


n Walk up and down the sidelines of the games pitch if you’re watching your kids play sport


n Do stretches or exercises (using bands or weights) while watching TV or talking on the phone n Join a local walking group if they exist


n Turn the music up and dance for 10 minutes to some music that makes you happy


n Find someone else who wants to be active and make it social - maybe set up an informal walking club


n Offer to take a neighbour’s dog for a walk - both the dog and the neighbour will be grateful!


n Volunteer to work on some local conservation projects


n Clean the car once a week n If you have kids, take them to the park and play with them on the swings and in the playground


n Try not to sit down for more than 30 minutes n If you have a baby - push the stroller while you walk n Go shopping - this can make up 10,000 steps easily n Visit a museum, art gallery, local market, country fair - this all helps clock up valuable steps


n Take up a sport like golf or learn to dance n Squat while you are cleaning your teeth (this is also a great exercise for getting fit for skiing!)


n Whatever you’re doing - have fun because then you’re more likely to make it part of your daily routine


HOME EXERCISE PRODUCTS


Therapy Bands - unlooped http://spxj.nl/zA8cs3


Therapy Bands - looped http://spxj.nl/zg9k8V


Gym Balls http://spxj.nl/xwcImU


All products are accompanied by video demonstrations online. For other products visit the PhysioSupplies website http://spxj.nl/ykRdi5


Wobble Boards http://spxj.nl/zlM2aM


Ice Packs http://spxj.nl/A5tglZ


Exercise Mats http://spxj.nl/yvsAOw


Hand Weights http://spxj.nl/xHElIQ


Home Fitness http://spxj.nl/wxL1ae


Orthopaedic Supports http://spxj.nl/y2aePC


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