Exercise for allAll people, with or without diabetes, are recommended to take regular exercise and be physically active.
- Exercise is one of the key healthy lifestyle factors and there are proven health benefits associated with regular physical activity
- Exercise boosts the immune system
- When combined with a healthy diet, exercise is a preventative measure for type 2 diabetes
- Sedentary lifestyles are known to increase the risk of poor health. Many people do not get the exercise required to stay healthy
- Exercise is a broad term; meaning many different kinds of activities at different levels count as exercise. The key factor is that exercise enhances or maintains physical fitness
- As well as improving physical fitness, exercise and fun physical activities can greatly improve a person’s overall wellbeing; with mental and physical benefits
- Certain health conditions may mean there are restrictions and certain recommendations to consider; this should always be discussed with your care team in advance. Read the precautions for diabetic patients below.
Exercise and diabetes
Exercise is particularly important for people with diabetes because:
- Working muscles use more glucose than resting muscles; meaning sugar is being used by the muscles, which lowers blood sugar levels in the body
- Exercise contributes to lowering the risk of heart failure and strokes; known complications of diabetes
- Regular activity can help weight management; overweight people are more likely to suffer from type 2 diabetes and more likely to develop certain complications once diagnosed
- Adopting a healthier lifestyle including exercise can help a prediabetic (a person with high blood glucose who is at high risk of diabetes) avoid type 2 diabetes
- Exercise and fun activities contribute to combating low mood and high stress levels
How much exercise is enough?
How much exercise/physical activity is needed to improve fitness or maintain a healthy lifestyle is largely determined by age:
- Adults need to be active for 150 minutes per week – For example, 30 minutes, 5 days a week
- Children between the ages of 5 and 16 should be active for at least 60 minutes per day
- Children under the age of 5 need 3 hours of activity daily
What counts as exercise?
The recommended level of exercise is described as ‘moderate intensity’. This means that the exercise you choose raises your heart rate and makes you sweat. There are many activities which are good for this level:
- Walking at a fast pace
- Riding a bike (bicycle or exercise bike)
- Light jogging
- Swimming
- Water aerobics
An accumulation of activities throughout your day can add to your movement and contribute to your weight control. Things such as cleaning, ironing and other chores do not count as moderate exercise or as part of your 150 minutes a week but being active at any level is recommended over sitting still.
NOTE: People with health conditions, such as diabetes, should ask for the advice of their care team before beginning an exercise regime to ensure that they are considering any necessary precautions.
Exercise precautions for diabetes patients
There are precautions which should be considered by diabetes patients before beginning exercise. Taking the following precautions will ensure that you are not putting yourself at risk of injury or additional health issues and that you are getting the most out of your exercise session to reap maximum health benefits.
- It is advised that you build your level of fitness and do not attempt to do too much too soon. You can discuss this with your diabetes care team
- If you have eye problems or nerve damage as a result of diabetes, you should consider the type of exercise you do to minimize risk of injury
- If you have had a heart attack or suffer from anything which restricts your physical activity, you should discuss your recommended options with your care team
- You may need to have a carbohydrate snack before you start to exercise, during or after. You should check your blood glucose level before you start and ask your care team to define the level where a snack may be needed
- If you are undertaking high intensity exercise you should plan snacks into your exercise. Recommendations are to snack every 30 to 60 minutes during high intensity activities. The type of medication prescribed may alter this recommendation – always check with your care team
- Ensure you are fully up to date with your guidelines for hypoglycemia before you start exercise
- Carry appropriate snacks and glucose tablets with you
- Make sure the people you are with are aware of your condition and of what action to take should you become unwell
