Okay, yeah. Well, I feel like I could be just a tad bit better.

[VIDEO TRANSCRIPT] I don't know about you, but for me, staying active is about good habits. If I have a routine, I can stay with it, getting my heart rate going on a regular basis is a snap. But if I let things slide, that first step to establishing a routine can be tough. That s why I decided we need to hear from Bryan, from Portland. Bryan has been managing diabetes for almost 20 years now, and in that time he s coached a few championship teams and found time to officiate a couple of sports leagues. He s one guy who s not gonna let a little diabetes stop him from being active. So, I ve asked him to come by to take us through some light activities in a segment we like to call The Very Least. Hey, man. What s up, brother? How you doin? I m doin all right. And yourself? I m doin awesome. Couldn t be any better. Okay, yeah. Well, I feel like I could be just a tad bit better. You know, I used to feel like that, myself, and there were a few things that I did that, you know, really kinda got me back into movin and, you know, feelin better and gettin my strength back. Like what? Well, we re going to use the wall, all right? This wall. And so you know, just-just like you re going to do a pushup on the floor, all right, but you re gonna have your feet shoulder-width apart, okay? Your hands about chest level, all right? And then just lean in, push yourself out. Oh, okay. See that, all right? Give it a try. All right, here we go. So, shoulder-width.

Yep, shoulder-width. Chest, [Bryan interjects: Mmm hmm ] a little angle. A little angle. My nice wood paneling, here. Yeah, you like that? [Erron Jay interjects: Yeah ] Okay, all the way now get that nose on the ground, on the wall c mon. There you go. Looking good, man. Looking good. Yeah, do I look like a Marine? Okay, oh, I feel it. All right, you feel it in the arms? Now, the great thing about this, you re using your body weight and the angle determines how much of your body weight you re using. So as you get stronger, just move your feet back. [Erron Jay interjects: Oh, okay ] So, it increases the angle and now you re using more body weight to push off with your biceps. Move my feet back until I m on the floor. Exactly. That s the goal. You re doin em right. [Bryan interjects: ] Okay. Perfect. All right, what else you got? Okay. Simple chair, right? So, you get you find a chair in the house. Okay. Make sure it s a really sturdy chair. And you re gonna stay kind of close, all right,

because you wanna keep your back straight, [Interjects] Oh Okay, so you don t create back problems. [Interjects] Okay. All right, okay so you just start, here. If you can, to 90 degrees. Oh, you re graceful, like a ballerina. Well, you know. [Laughs] That s beautiful. Let me let me get some of that chair action. Okay, give that a shot, man. Okay, so, right here. Uh-huh. Now, don t get too much lean. Okay. Keep your back straight as much as you can. [Erron Jay interjects: Okay.] And just like you would when you re at the gym. Do you still go to the gym? Huh. Do I still go to the gym? Are you, are you like me? I mean, I I don t go much. Here s the thing about the gym. The gym is full of judgy cardio. Oh, tell me about it. Judgy bench presses. Judgy dips. [Bryan interjects: [laughs]] A lot of judgy, judgys in gyms. [Bryan interjects: Judge yeah.] So, I mean, so this works perfectly because there s nobody at home to judge me. Exactly. I don't want to do all that. Okay, well good. See, you don't have to, to get started again. Hey, are you okay?

Oh, I m fine. Yeah, are you what are you doing right now? I m workin out. What do you mean? You can do this just standing here talkin. Calf raises, buddy. What? Just this? I feel like I used to do this all the time. Exactly. But now, we can do it standin around, when you re in the kitchen. I can do this in between TV breaks? Between TV breaks. What do you usually do between TV breaks? I gotta walk to the kitchen, [Interjects] Yup. get my steps in. Yup, There ya go. That's all right. Okay, okay. Um. Then I got to open the cabinet and get some snacks. Okay, and how do you get your snacks? [Erron Jay interjects: Oh, I see what you re doin ] So, instead of just reachin, calf liftin.

Okay, and I can add can I add the reach in there? Of course. Oh, here s a good one. Okay, so you keep doin that, all right. [Erron Jay interjects: Okay.] So, you probably got this in your refrigerator. You re gettin somethin to drink, anyway, right? Okay. Now start reachin. Oh, I see what you did there. Yeah, you see that? Add that in a few extra times. Yeah, this feels great, man. You like that? Yeah, yeah. I got somethin else we can do with those later, too. [Erron Jay interjects: Okay.] Do you know what my favorite ones are? What? Seated. Huh. Oh. Seated exer- seated exercises guys. Okay. [Music] So, perfect. Scoot back in that chair a little bit. Scoot your butt back in it. [Erron Jay interjects: All right.] Okay. Put your arms on the armrests, okay, both of em. Okay, then just push your shoulders up. Okay. Like that? Oh, it s like a little chest A little chest thing, a little thing behind the arms. [Interjects]

that. So you know you don t get that little turkey flap back there. It s nice. Yeah, you like that? It s pretty easy, too. It is. [Applause] Okay, What else you got? [Laugh] Okay. Well, look, let s change, then, all right. Now I ll show you, you come over here. Let me show you a couple of other things, all right. So go ahead and sit down like you normally would. [Interjects] Okay. So, now, the thing about this, all right, is what was one of the best exercises you ever did to strengthen your thighs? Oh, man umm probably somethin like some leg lifts or something like Leg lifts, leg raises, all right. So think about this, right? When you were sittin on your workout bench, okay, you had that little thing back there with some weight on it, right? Yeah, yeah, yeah. And you re kickin out. [Erron Jay interjects: Okay.] Follow me, brother. [Music] Oh, okay. You can switch up legs, put on a little music. You like that? Ah, I feel it like up in here, too. That s right. Gets that major muscle group again. So, we started with the chest and the arms. Now we re workin the legs. [interjects] Uh, uh, uh, uh. What s the next one you need to work?

Ah oh. [Whispering] Yeah [Erron Jay interjects: The belly. The B word.] The B word. Can I do that sitting down? You can! Believe it or not, man. This is great. Okay, so, now, I m gonna bet you know how this reclines. It probably reclines something like this. There, you got it, okay. Now, normally, when you wanna work your core, you got to tighten up the belly, [Erron Jay interjects: Right.] right? A lot of times we do that with leg raises, right? [ Erron Jay interjects: Right, right.] Okay. So what do you do when you leg raise? You re layin on the floor [Erron Jay interjects: Umm Hmmm ] you lift your legs about six inches, right? Okay. Work with me, buddy. Look at that. Oh, wow. Oh, right in there. Feels right there you feel that, right? Right in there. [Bryan interjects: Okay.] Now check this out. Okay. So, this time you brought your glass and your jug back, [Erron Jay interjects: Okay.] okay? So, now, [Applause] [Erron Jay interjects: Oh, at the same time? ] workin em at the same time. [Interjects] Oh, okay. Two-handed. [Erron Jay interjects: Okay.] Look at that. [Music] Iintermittently groans] Ahh. Ahh. [Bryan interjects: Feel the burn!] Along look at those, look at those biceps, ya all. So you guys keep doin those and we ll keep doin these, and we ll see you soon. Yeah, [Bryan interjects: Anytime.] I appreciate you, man.