PHYSICAL ACTIVITIES AND TYPE 2 DIABETES
KEY POINTS
Physical activity (exercise) is very good for all people and especially those with diabetes
Getting started may not be easy, but is possible once you take those first few steps
You may need to see your health care team and have a medical check before increasing your level of physical activity
Moderate exercise done most days of the week is best
Aerobic exercise (exercise that uses up oxygen) is best for improving your health
You don’t have to do a huge amount of exercise to improve your health (the equivalent of 20-30 minutes walk each day)
Regular physical activity doesn’t mean exercising to become an Olympic athlete! The best sort of physical activity is something of the equivalent effort of walking briskly for 30 minutes on most days of the week. This does not have to be in one 30 minute block. Shorter amounts (5 or 10 minute blocks that all add up to at least 30 minutes daily) work just as well.
Getting started
Increasing your level of physical activity all starts with the single steps you take each day. Taking that first step can be difficult. Maybe you’ve never been active. Maybe you used to be but over the years you’ve stopped. We all have our reasons for being inactive. We may think we are:
Too old
Too overweight
Too weak
Too sick
Too busy
Too tired
Too discouraged
It’s never too late to start increasing your level of physical activity. With few exceptions, even if you’re disabled or injured you can still improve your level of fitness. Once you get going, you’ll be amazed how quickly those excuses fade away!
The first step – see your health care team
If you have any complications of diabetes, a history of heart disease, or diabetes for more than 8 years, you should get a thorough medical check before increasing your level of physical activity.
This should check your:
Blood pressure
Blood lipid levels (cholesterol)
HBA1c (a blood test that measures your average blood glucose levels)
Health of your heart and circulatory system
Eyes
Feet
The key to getting the benefits of physical activity is to stick at it over time. You will gain far more health benefits if you have regular moderate amounts of exercise every day than if you exercise for longer on only one or two days of the week.
Physical activity (or exercise) can help you:
Feel better (it improves mood)
Look better (which improves mood and self esteem)
Sleep better
Lower your blood pressure
Lower your blood glucose levels
Improve your lipid levels (cholesterol)
Manage your weight
Improve your cardiovascular fitness (and reduce heart and blood vessel disease)
Reduce stress levels
What sort of physical activity is best?
The sort of activity that is most beneficial is what is called ‘aerobic’ activity. This means activity that uses oxygen. You know if you are aerobically active because you will have to breathe harder than when you are resting. Your breathing should still be comfortable however. You may need to discuss with your doctor or diabetes nurse educator what type of physical activity is best for you.
Examples of aerobic activity are:
Walking
Mowing the lawns
Doing the vacuum cleaning
Swimming
Cycling
Playing ball games
Aerobics or dance classes
Washing the car
Green Prescription
Some complications of diabetes can make certain types of physical activity bad choices. Ask your doctor or diabetes nurse educator to write you a physical activity prescription (Green Prescription).
A Green Prescription is a health professional’s written advice to a patient to be physically active as part of the patient’s health management. Ask for a physical activity plan that takes into account your current level of activity, special health concerns, and your diabetes management plan.
Do you have an injury, illness or disability?
What are your options for physical activity if you have an injury, illness to disability?
Use this Activity Sheet to be active sitting down.