Physical activity
Physical activity is vital in maintaining a healthy lifestyle. By becoming more active you can improve your general health, quality of life and diabetes management.
Why be physically active?
Participating in regular physical activity helps to:
• Improve insulin sensitivity (makes insulin work better and lowers blood glucose levels)
• Improve blood pressure and lowers blood fats, which reduces the risk of heart disease
• Achieve and maintain a healthy body weight
• Increase bone strength and reduce the risk of osteoporosis
• Improve quality of life and sense of well being
• Slow down the ageing process
How much physical activity should I be doing?
This depends on your current level of health and fitness. It is best to consult a health professional (General Practitioner, Exercise Physiologist or Diabetes Educator) to allow you to find the optimum amount and type of exercise appropriate for your current state of health and fitness.
The Australian National Physical Activity Guidelines are most widely accepted and recommend 30 minutes of moderate physical activity on most days of the week. This recommendation should be in addition to your normal daily activities. Moderate physical activity will cause a noticeable increase in breathing and heart rate and may cause a light sweat. You should still be able to comfortably talk.
This amount of continuous activity may be unachievable to start with. Remember that if you are just starting out, your activity can be accumulated over the day. For example, walking for 10 minutes at a time, 3 times a day. Set yourself small achievable goals and look for ways to increase your activity in all day to day tasks.
If weight reduction is one of your desired outcomes more than 30 minutes of exercise is required each day. It is best to speak to your health care professional about this.
What type of activity should I be doing?
It is important that you select an activity you enjoy. Activities that use the large muscles of the body (such as your thighs, trunk and shoulders) are good forms of exercise. Include activities such as brisk walking, cycling, dancing, swimming and light resistance training.
Special considerations for people with diabetes
• It is important to discuss your exercise intentions with your doctor. The doctor will consider your blood glucose management, your heart and blood vessels and any diabetes related complications.
• It is recommended you test your blood glucose levels before, during and after exercise particularly if starting a new program. This will help you to learn how your body responds to exercise
• Wear well-fitting supportive shoes and check your feet daily.
• Do not exercise if you feel unwell
• If you take insulin or certain diabetes tablets, always carry some foods or fluids containing carbohydrate with you. Read more information about Hypoglycaemia.
People with diabetes are generally discouraged from strenuous physical activity when blood glucose levels are above 15 mmol/L.
How can I keep motivated?
Keeping an exercise diary with the times and duration of physical activity can be helpful. Also noting your feelings before and after exercise can help you maintain motivation for the next session. You may also like to document your corresponding blood glucose levels as well. This, along with your health professional’s advice, will assist in the management of diabetes medication when exercising.
Being active with friends and family can help you keep on track as you can motivate each other. Remember to set yourself small achievable measurable goals that you can work towards.
A pedometer, which measures the number of steps you do, is a great motivational tool. It’s an excellent way to measure your total activity for that day. Read more about our healthy activity kits.
If you take insulin to manage diabetes, read our Balancing Food, Activity and Insulin Information Sheet (PDF).
For further information about physical activity call the Customer Care Line on 1300 342 238.