Diabetes - How Important is Exercise?

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Being active combined with healthy eating, and diabetes medication (if appropriate) goes a long way in helping the management of diabetes, and prevention of long-term complications.

So, does that mean a trip to your local gym to sign up straight away? Well, not necessarily! It really depends on you; what you like to do, and what you can fit into your lifestyle. Remember, exercise must be enjoyable, so choose activities that you enjoy.

What are the benefits of physical activity for diabetes?

• Helps insulin to work more effectively.
• Makes you feel better, both physically and mentally.
• Can lower blood glucose levels, blood pressure, and cholesterol.
• Can help to reduce the risk of developing heart disease and stroke.
• Helps relieve stress.
• Strengthens muscles, and bones, and makes joints more flexible.

Aerobic exercise

Aerobic exercise raises our heart and breathing rate, and strengthens muscles. Everyone should aim for 30 minutes each day, at least 5 days each week. You can start with 10 minutes each day, and gradually increase the duration, as your strength improves. Here are a few examples of aerobic exercise:

• Brisk walking
• Aerobic classes
• Swimming, or water aerobics
• Playing tennis, squash, or badminton
• Cycling

Why not track your activity using a pedometer?

How many steps should you aim for? The recommendation is at least 10,000 steps per day. That may sound like a lot, but you may be surprised by how many you are already taking. Using a pedometer is a great way to monitor your progress, as you will know exactly how active you’ve been that day, and can then modify your activities to meet your goals, as required.

If you like the idea of tracking your steps online, check out ClubPed. All you need is a pair of walking shoes and a pedometer. They also have a fun feature, called the “Evolving Story.” As you walk, another part of the story unfolds - so you are being rewarded for reaching your goals. There are three different stories for you choose from, so there should be something to suit your taste.

Strength training

You should also try to incorporate strength training into your routine a couple of times each week. This will help to build strong bones and muscles. Why not join a class which uses weights, or elastic bands? This way, you’ll learn exactly how to use the weights safely. Or, if you have previous experience, you could lift weights at home.

Be active throughout the day

It’s important to be as active as possible throughout the day, remember every little helps. Check out my previous articles, for more tips on how to achieve this:

• How to Increase your Physical Activity While you Work
• 6 Top Tips for Increasing your Physical Activity

Here are a few additional tips from Diet and Fitness Resources:

• Park at the far end of the car park.
• Take the stairs instead of the elevator or escalator.
• Walk the dog for an extra 5 minutes.
• Don’t email colleagues in the same office, instead get up and talk to them personally (also check out Kathryn’s article).
• Go for a walk during your lunch break, or walk to buy your lunch.
• Walk to the corner shop instead of driving.
• Walk to a friends houses instead of driving.
• Get friends and family out of the house for a game of football or Frisbee.
• Remember, gardening and household chores count as well.

A note on monitoring blood glucose levels

If you are self-monitoring your blood sugar levels, checking them before and after exercise, should indicate the benefits of exercise for your condition. Depending on your current medication, you may be at risk of hypoglycemia (low bloods sugars). You may need to have a snack before, and after, any physical activity, and possibly during as well. Be aware of the signs and symptoms of low bloods sugars, and act rapidly.

Exercise doesn’t need to be something you fret about however, it is important that you are well prepared. Discuss any concerns with your GP, and find out what activities are best suited to you, or if you need to take any additional precautions.

This is the fourth in a series of discussions on diabetes. Please be sure to contact me with any other topics you would find useful on this subject.

Please note, if you have diabetes, you should be regularly monitored by your GP and dietitian. These notes are for general guidance only, and are not a substitute for regular diabetic checkups.

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