Let’s get physical!

Exercising increases the amount of glucose used by the muscles for energy, so can lower blood glucose levels. Looking after yourself when you have diabetes means increasing your physical activity as well as managing your diet or taking your medication. They are all equally important in controlling your blood glucose levels.

Watch the video below to see how people with diabetes have managed to incorporate more physical activity into their life:

To download a transcript of this video, please click here.

How much activity do I need to do?

Guidelines from the World Health Organisation (WHO) state that adults should aim to get 150 minutes of weekly physical activity. This equates to around 30 minutes of moderate activity, or 15 minutes of vigorous activity, five days a week.

Weekly exercise recommendations for adults ( aged 19 – 64 years)

These guidelines are also suitable for disabled adults, pregnant women and new mothers. Make sure the type and intensity of your activity is appropriate for your level of fitness. Vigorous activity is not recommended for previously inactive women.

150 minutes of moderate activity such as three 30-minute walks, two 30-minute bike rides
plus strength activities on two or more days

75 minutes of vigorous activity such as a 30-minute run, a 45-minute spin class
plus strength activities on two or more days

90 – 120 minutes mix of moderate and vigorous activities
A mix of moderate & vigorous activities, such as two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate activity
Plus strength exercises on two or more days

Weekly exercise recommendations for adults ( aged 65 years and over)

Adults aged 65 or older who are generally fit and have no health conditions that limit their mobility, should try to be active every day. The more you do the better, even if it is just light activity.

If you are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet. Speak to your doctor if you have any concerns about exercising.

What is moderate activity?

Your heart rate will be raised, make you breathe faster and feel warmer. You will still be able to talk, but not sing.

Brisk walking
Water aerobics
Riding a bike (flat surface)
Dancing
Pushing a lawn mower

What is vigorous activity?

You should be breathing hard, fast and not able to say more than a few words without pausing for breath.

Running
Fast swimming
Riding a bike (fast or up hills)
Football, rugby, netball or hockey

You will also want to include activities that will build up your muscle strength at least two days a week.

What are strength activities?

To get health benefits, you should do muscle strengthening exercises to the point where you need a short rest before repeating them.

Yoga
Pilates
Carrying heavy shopping
Heavy gardening
Exercises that use your own body weight, e.g. push ups, sit ups etc.

Building activity into everyday life

Increasing your physical activity levels can start off very simply – some easy ways to build more activities into your day could be:

Taking the stairs instead of the escalator or lift
Getting off the bus a couple of stops early and walking the rest
Parking further away from your destination and walking the difference
At work, go for a walk on your lunch break
Have periods of standing, either on the bus, at work or at home
Walk to the shops and carry it home
Doing regular exercise or stretches while watching TV or during TV breaks

Technology

Technology can be helpful in staying motivated to meet your physical activity targets. In the video below people with diabetes discuss how they’ve used technology, such as fitness trackers and mobile apps to help them stay on track and achieve their goals.