Regular physical activity is important for each and every person, including people with diabetes. Read on for the benefits of exercise for people with diabetes and how to get started.
Physical exercise is a crucial part of any management plan for diabetes. Exercise has many benefits for all people, but these can be especially helpful in managing diabetes. For people with diabetes, exercise can help:2,3
Insulin to work better
Reduce blood glucose levels
Improve joint, muscle and bone strength
Keep a healthy weight
Reduce blood pressure
Reduce the risk of heart disease
Improve mental health and sleep
For good health, it is generally recommended you aim for about 30 minutes of moderate-intensity exercise each day.1 You can do this in one 30-minute session, or, if easier, break it up into three 10-minute sessions throughout the day.1
If you are aiming to lose weight, you may need to do more than 30 minutes a day.
People with diabetes are recommended to speak with their healthcare professional before starting a new exercise program or making changes to an existing program.1 This is particularly important if you have any diabetes-related complications, such as retinopathy or nephropathy.2 Your healthcare professional will be able to advise you on the types of exercises that are more suitable for you, and which types of exercises to avoid.
When starting out with any exercise program, the best approach is to take it slowly. If you currently don’t exercise, start out doing just 10 minutes at a time. You can gradually increase this as your fitness improves.1 An exercise plan, created together with an accredited exercise physiologist, can be helpful. Your GP will be able to refer you to a local service.
If you are feeling unwell or have ketones present in your blood or urine, do not take part in strenuous physical activity.1
Anything that gets your body moving counts, so find something that you enjoy! Here are some ideas that you can discuss with your healthcare professional:1
Walking
Swimming
Dancing
Gardening
Golfing
Weight training
Tai chi
Water aerobics
Improve mental health and sleep
Any type of physical activity can help improve blood sugar (glycaemic) management.2 This includes everyday activities and errands.2 Try the following ideas to get more physical activity into your day:
Stand up and move around for 1–2 minutes every half an hour. Try setting a timer or calendar reminder in your phone to prompt you.
Do some stretches as soon as you wake up, even while lying in bed.
Perform some body weight exercises during short breaks, such as calf-raises, knee to elbow and standing wall press-ups.
Take a quick walk after lunch.
Take the stairs instead of the lift.
If you drive to work, park further away than usual and walk the extra distance.
Take public transport to work – it may encourage you to be more active.
Schedule walking meetings at work.
Do more household chores, more frequently.
Eating right when you have diabetes doesn’t have to be complex – it is about knowing what is best for you and your diabetes management plan. Knowing which foods are low-GI can be a helpful way of keeping track of your diet. Read on for a breakdown of what ‘low-GI carbohydrate’ means and how this might be helpful.
While there is no cure for diabetes, many treatments are available to help control blood glucose levels. A healthy lifestyle plays a big role in managing blood glucose levels and reducing the risk of complications.3 This article will explain briefly how type 2 diabetes is managed.
When you have diabetes, you may wonder what ‘eating right’ means for you.
Here we’re busting some of the myths around food and diabetes. Keep reading to learn more.
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References: 1. Diabetes Australia. Exercise & diabetes. Available online at: https://www.diabetesaustralia.com.au/living-with-diabetes/exercise/. Accessed May 2023. 2. Colberg SR, et al. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care. 2016;39(11):2065–2079. 3. Better Health Channel. Diabetes. Available at: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/diabetes. Accessed May 2023.
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