Exercise
(modified from Singhealth patient information leaflet, Australian Diabetes Council Diabetes –What you need to know Chapter 10, American Diabetes Association Toolkit No. 5)
Regular exercise is an important part of diabetes control and should be part of your daily routine.
- Helps insulin to work better and lower blood glucose.
- Lowers the blood pressure and cholesterol levels.
- Reduces body fat and control body weight.
- Strengthens the heart and improves blood circulation.
- Strengthens muscles and bones.
- Keeps body and joints flexible.
- Relieves stress.
Select an exercise program
The type of exercise that is suitable for you depends on your age, physical fitness and preferences. You may need to consult your doctor or nurse educator when planning for an exercise program. Choose an exercise that you would enjoy doing. Brisk walking, swimming and cycling are good examples.
How much activity do we need to do?
All physical activity counts, from doing the housework to running a marathon. The recommendation is: 150 minutes (two and half hours) each week of moderate intensity physical activity. Muscle-strengthening activity should also be included twice a week. Activity can be spread out through the day into bite-size chunks. One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days a week.
Moderate physical activity will raise your heart rate, make you breathe faster and feel warmer. One way to tell if you are working at a moderate intensity is if you can still talk, but you cannot sing the words to a song.
Vigorous intensity physical activity means you’re breathing hard and fast and your heart rate has gone up quite a bit. If you are working at this level, you will not be able to say more than a few words without pausing for a breath.
Plan your programme, start slowly and gradually. Increase the amount of exercise you do each session. Always start with warm up (stretching) for 5 – 10 minutes followed by the actual exercise, and end with cool down exercise, just as you would do for the warm up.
Points to remember:
- Test your blood glucose before and after exercise.
– It is not safe to exercise if your blood glucose is above 15 mmol/L, if you are feeling unwell or if there are ketones in your urine.
– If blood glucose is low, eat a snack.
– If blood glucose is normal, you do not need a snack unless you are doing some strenuous exercise.
– Alternatively, you can reduce your insulin dose before exercise. Consult your doctor or nurse educator on what is best for you.
- Always carry quick sugar, such as glucose tablets candy etc. when you exercise (especially if you are on insulin). Hypoglycaemia may occur during or after exercise due to increased transport of glucose into the muscles by insulin.
- If possible, exercise with a partner.
Even if you have never exercised before, you can find ways to add physical activity to your day. You will get benefits, even if your activities are not strenuous.
- Walk instead of drive whenever possible.
- Take the stairs instead of the elevator.
- Walk around while you talk on the phone.
- Work in the garden, rake leaves, or wash the car.
- Play with the kids.
- Carry things upstairs in two trips instead of one.
- Park at the far end of the shopping centre lot and walk to the store.
Top tips to getting active
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Start slow
Doing just a little bit more than you did before will still make a difference. Build up gradually, and give your body time to adapt as your muscles strengthen.
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Make small changes to your routine
Walking is free, and a simple way to improve your fitness. Beat the traffic and leave the car at home for small trips, or get off the bus or train one or two stops earlier and walk the rest of the way. Other household activities, like hovering, gardening and DIY also count.
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Get fit with friends
Instead of meeting friends or family for a coffee or to watch TV, why not suggest doing something active? You could go for a walk in the park, visit the shops, play tennis or hit the dancefloor.
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Find an activity you enjoy
Don’t be afraid to try new things. Was there a sport you did years ago you would like to start again? Or is there a sports club or team near you would like to join?
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Keep it varied
Once you are fitter and exercising regularly, vary your routine. Try swapping cycling on an exercise bike for cycling outdoors, or try a new class at the gym. If you are starting a new activity check with your healthcare team to see how this will affect your diabetes.
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Set goals
Be realistic with both short- and long-term goals. You can set your goals to be more challenging each time. Keep an exercise diary and tick off your achievements. Plan a reward for your hard work like a relaxing massage.
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Don’t give up
Although your body benefits as soon as you become more active, you may not see visible changes straight away. It can also take time for your body to adapt to the activity, so keep going.
