Diabetes

How does physical activity help with Diabetes

• Physical activity, as well as a healthy diet and prescribed medications, is an important part of Diabetes control.  It helps with blood glucose control, blood pressure levels and weight management
• Good Diabetes control will reduce the chance of developing diabetes complications such as heart disease and kidney problems
• Short term benefits include maintaining ideal blood glucose levels (4-7mmol/l) and also helps improve overall blood glucose levels

What type of activity is best

Stamina based activities are particularly important for health gain, however you also need to include strength and flexibility based activity to get the best habitual health gains

• Stamina type activites:
  Walking, swimming, cycling, tennis, dancing & housework (vacuuming, mopping)
• Strength type activities:
  Uphill walking, gardening (mowing, digging), Pilates, weight training
• Flexibility type activities:
  Dancing, Yoga, Tai-Chi, swimming, gardening (weeding), bowls

Top Tips

• Leave the car at home for any journey that is less than a 20 minute walk
  Walking is ideal, free and very accessible
• Walk one stop further to catch the bus, park at the far end of the car park
• Use the stairs instead of lifts and escalators.  Start by walking up the first flight and gradually increasing
• You must enjoy the activity, ask family and friends to join you for further encouragement

How much and how often


Your main aim is to build up to 30 minutes of moderate intensity activity on 5 or more days of the week.  If 30 minutes all at once seems too much for you at the moment:

• Start with 5 minutes at least 3 times a day
• Gradually build up the time until 30 minutes feels easier.  Once 30 minutes is easier try to work harder e.g. brisker walk.  As you become fitter you will be able to do more

"Remember, regular moderate ACTIVITY is BETTER than occasional vigorous BURSTS"

Moderate intensity activity means working hard enough to be breathing more heavily than normal, be slightly warmer, be able to talk but not hold a conversation

Set yourself Achievable Goals


Your chosen activity should be gradually increased and starting at a gentle intensity for about 10 minutes.  Also at the end of your activity you should slowly decrease your intensity level over 5-10 minutes allowing your heart rate and muscles to adapt to the body cooling down.


Staying Safe

• Always consult your GP, Practice/Diabetes nurse prior to commencing any new exercise regime
• If you change or increase your activity patterns and you use insulin discuss with your GP or Diabetes Nurse whether you need to change your insulin intake or monitoring
• If you take insulin or other medication for your diabetes you may need extra glucose during or after the activity.  Sugary drink/ snack in case you get any of the symptoms of "hypos"
• People with Diabetes are more likely to get foot ulcers.  Keep your feet clean, dry and regularly check them for any sore areas

If you have any of the following problems seek medical advice prior to exercise

• Discomfort in your chest or upper body brought on by physical activity
• Uncomfortable or severe breathlessness when you are active
• Dizziness or nausea on exertion
• Palpitations (a very fast or irregular heart beat) during exercise
• Fainting during or just after exercise
  

For further information contact Diabetes UK on 020 7424 1000 or click on the link to their website :  www.diabetes.co.uk 

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