Physical Activity (Exercise)

Regular physical activity is recommended for general health and well being of all people in our communities. It is an essential component to the prevention of type 2 diabetes and for the management of all types of diabetes.

Why is regular physical activity important?

Improves blood supply to your muscles.
Lowers blood glucose by causing the muscle to take up glucose and use it.
Lowers high blood pressure levels.
Improves blood cholesterol levels.
Prevents weight gain, and
Relieves stress.

Regular physical activity also helps prevents cardiovascular disease and other health problems.

Exercise goals need to be safe, realistic, and achievable for each individual person. A medical physical examination by the GP is recommended prior to commencing especially in people over the age of 35 years (especially if no exercise has been done before).

What other precautions do I need to know?

If your diabetes is being treated with insulin or tablets you will need to:

Carry quickly absorbed glucose such as jelly beans or drinks in case of low blood sugar (hypoglycaemia) during exercise.
Test blood glucose levels prior to, during (if exercise prolonged), at completion and several hours after exercise. It is possible for a low blood sugar to occur several hours after exercise.
If you are on diet treatment only for your diabetes it is unlikely to experience a low blood sugar.
If your blood glucose is over 15 mmols/L exercise is not recommended.
It is advisable to see your local diabetes educator for individual advice about timing of exercise in relation to your meals and medication and the need for increased carbohydrate and /or reducing tablets or insulin when exercising.
Take special care of your feet. Having diabetes means that feet should be checked daily for problems such as blisters, swelling, and redness.

How much physical activity is recommended?

About 5 hours of exercise per week is required to have maximum beneficial effect on weight, blood glucose, and cholesterol, but any amount of increased physical activity will be beneficial.

What type of physical activity is recommended?

Exercise does not have to be vigorous, even walking is beneficial. Exercise should be in addition to your normal daily routine such as housework and gardening. Choose an exercise activity that you will find enjoyable and can easily form part of the daily activities.
If you are not currently exercising start walking just a few minutes each day, and gradually increase the walk over several weeks or months.
During exercise you should not be too breathless to talk (talk test).
Your exercise should commence gradually and build up to at least 30 minutes of accumulated moderate exercise daily, if possible.
Wear suitable comfortable shoes and socks when you exercise.
If you have arthritis, or a health problem that is made difficult by walking, you may find that swimming, walking in chest deep water, or bike riding are good alternatives.

Acknowledge part-source: NSW Health Expert Working Group (Judy Reinhardt co author), A Guide to Diabetes Education for Health Professionals, 1998.