28 DI ABETIC LI VING / S UMMER 2 019
Standing Side Crunch
10 CRUNCHES ON EACH SIDE
Stand tall with your feet hip-width apart and knees soft. Gently rest your
hands on the back of your head, elbows out (A). To begin, shift your weight to
your left foot. Simultaneously raise your right knee and lower your right elbow
with the intention of touching them together (B). Return to the starting posi-
tion and repeat. Focus on originating the movement from your core (not your
leg or shoulder). To make this easier, place your opposite hand on a table or
wall for added balance.
Pick Your Moves
A.
B.
1
MAP OUT
YOUR WEEK
Sketch out a calendar that
lists each day of the week and
breaks each day into half-hour
blocks. Then, think about your
typical week and go through
each day: shade in the blocks
during waking hours that
you spend mostly sitting or
reclined. This can include
commuting, using a computer,
reading, and watching TV.
2
IDENTIFY YOUR
SEDENTARY BLOCKS
With your map complete, take
a look at the whole week at
once without judgment. What
do you notice? Tally up the
hours that you spend sitting
or reclining each day. Do you
see any windows of time
where you could choose to be
more active? Are there other
times where it would be less
appropriate to move more?
3
MAKE YOUR
MOVEMENT PLAN
Look at any shaded blocks of
90 minutes or more—these
present prime opportunities
to work in more movement.
Think about how you could
add in a few minutes of ac-
tivity here and there. To set
your plan into motion, use
a different-color marker to
draw lines at the times you’re
committing to move.
4
CHOOSE YOUR
MOVEMENT
Any activity counts! Need
ideas? The following moves
are all designed to break up
sedentary time. Some get you
up and out of your chair, while
others can be done (stealthily)
while seated. Aim to move for
a few minutes every 30 min-
utes. Start small by choosing
one or two moves, or combine
moves to fit your situation.
Build Your Move-More Plan
Download a
worksheet at
EatingWell.com/
MoveMore to
build your
own plan!
Strengthen your
side abs to support
your back
