B
A
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 position 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. ➤1 2 3 4
Strengthen
your side abs
to support
your back.MOVES
Pick
your
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 mostly spend
sitting or reclined. This can
include commuting, using
a computer, reading and
watching TV.
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 all the
hours 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 it would be less
appropriate to move more?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
activity here and there.
To set your plan into
motion, use a different-
coloured marker to draw
lines at the times you’re
committing to move.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 minutes. Start small
by choosing one or two
moves, or combine them
to fit your situation.BUILD YOUR MOVE-MORE PLAN
diabetic living NOVEMBER/DECEMBER 2019 123