This document provides information on developing a moderate exercise program for managing diabetes, including 7 major components of an exercise routine: warm up, cardiovascular fitness, muscular strength, flexibility, balance, cool down, and body composition. It outlines the benefits of exercise for diabetes, defines moderate intensity, and provides guidance for each component, exercise prescription and safety considerations.

18. BODY MASS INDEX Classification for Disease and Risk Based on Body Mass Index and Waist Circumference. Disease Risk Relative To Normal Weight and Waist Circumference BMI Men < 40” Men >40” Woman < 35” Woman > 35” ___________________________________________ Under Weight < 18.5 Normal Weight 18.5 to 24.9 Overweight 25 to 29.9 High High 1 30.0 to 34.9 High Very High 2 35.0 to 39.9 Very High Very High 3 > 40 Extremely High Extremely High Keep in mind that BMI is a quick snapshot for large populations but does not take into account fat-free density and skeletal mass. Calculate your BMI at the following site:

19. Waist Hip Ratio Waist to Hip Norms for Men and Woman Disease Related to Obesity The knowledge of waist hip ratio and reduction of even small amounts of abdominal fat plays a huge part in risk factor reduction for diabetes and heart disease. To determine the waist hip ratio you divide the waist circumference by the hip circumference. Example if your waist is 34’ and your hips are 37’. Your waist hip ratio will be 0.92. Age Low Moderate High Very High ______________________________________________________ Men 30 to 39 0.84 0.84 to 0.91 0.92 to 0.96 > 0.96 40 to 49 0.88 0.88 to 0.95 0.96 to 1.00 > 1.00 50 to 59 0.90 0.90 to 0.96 0.97 to 1.02 > 1.02 Woman 30 to 39 0.72 0.72 to 0.78 0. 0.79 to 0.84 > 0.84 40 to 49 0.73 0.73 to 0.79 0.80 to 0.87 > 0.87 50 to 59 0.74 0.74 to 0. 81 0.82 to 0.88 > 0.88

27. Abe and Arline Aronowitz A Testimonial Exercise Prescription For Diabetes[1].ppt