Session 8:
Find Time for Fitness

Benefits of being active

Today, we are going to talk a bit more about physical activity. We know it can be challenging to fit in at least 150 minutes of activity each week so this week we’ll help you find ways to do it.

But let’s start by first doing a quick review of WHY it’s so important to be active. Being active can lower your risk of type 2 diabetes in two ways. First, it can help you lose weight. Second, it can lower your blood sugar.

Other great benefits of being active include:

  • Better sleep and mood
  • Improved balance and flexibility
  • Lower blood pressure and cholesterol
  • Lower risk of heart attack and stroke
  • Lower stress level
  • More energy
  • Stronger muscles


As you know, your goal is to get at least 150 minutes of activity a week, at a moderate pace or more. That’s equal to 2½ hours a week. You might remember that the Talk Test is one way you can know you’re being active at a moderate pace: you can talk but not sing while you do the activity.

It can be challenging to find time to reach this fitness goal. Stay tuned for the next videos where we meet Mark and strategize ways to fit in more activity.

Mark’s story

Mark is at risk for type 2 diabetes. His doctor asks him to get at least 150 minutes of activity each week, at a moderate pace or more. But Mark is a busy guy. On weekdays, Mark takes care of his grandkids while their parents are at work. On the weekend, he works at the library. In the evening, he likes to relax by watching TV. Mark is having trouble finding time to reach his fitness goal but he decides to make some changes. These days, he gets up 30 minutes earlier so he can take a morning walk. He lifts weights or marches in place while he watches TV. He also plays soccer with his grandkids. It’s great exercise for all of them. Plus, it’s fun. Mark is finally reaching his fitness goal – and is feeling good about it.

Think about what makes it challenging to fit in your 150 minutes a week. Perhaps you have a sedentary job, spend too much time commuting to and from your job, have a busy social life or simply have a lot to get done every day. You might be surprised at all the ways you can add some activity to your life right now without much sacrifice. Sometimes it’s just a matter of adjusting the way you think and approach your everyday life by asking yourself “how can I be more active in this moment right now?” or, like Mark, “what tweaks can I make to my schedule to fit in some more activity?”

A picture of Health Coach Emily smiling for the camera
Reviewed by Emily Matson, MS, RDN​

on July 14, 2020. Emily is a Registered Dietitian with her Master's degree in Nutrition from Bastyr University in Kenmore, WA, and is one of our Brook Experts.