Physical activity is a critical component of any diabetes management program. A complete physical activity routine for a diabetic should include four kinds of activities

• Being active throughout the day
• Aerobic exercise
• Strength training
• Flexibility exercise

 

a) Being active throughout the day

In our day to daylife we get many chances to be physically active. Movement will burn more calories and thus keep your blood sugar close to the target range. This is especially true for people with sedentary job. Research has shown that sitting for prolonged period increases your risk of diabetes. Here are some ways to be physically active during the day-

1. Take every opportunity to get up and move. Get up at least once every hour and walk around or just stand up and stretch.
2. Take stairs instead of lift at office or malls or wherever you get a chance.
3. If you are commuting by your own vehicle, try parking it as far as possible from your office or shop.
4. If you use public transport, try getting off one stop earlier and walk rest of the way or walk till metro station.
5. Walk around while talking on mobile phone or taking conference calls.
6. You can even do some chair exercises while seating on your desk.
7. Tap or wiggle your foot whenever you get a chance while working.
8. Take the dog for a walk.
9. You can do yard work like mowing the lawn.
10. You can do your housework like dusting, washing dishes, cleaning.
11. Play with kids.
12. Walk around at your house during commercial breaks while watching TV.
13. If you are carrying things to your room via stairs, try doing it in two trips instead of one.
14. Walk around the house or climb stairs up and down while talking on phone at home.
15. If you are at airport and waiting for the flight, you can walk up and down through the terminal.
16. If you are travelling via road, stop every few hours for stretching out.

 

b) Aerobic exercise

It is recommended that you perform aerobic activity at moderate intensity for at least 30minutes per day for at least 5 days a week week (total 150minutes per week). You can spread it over 3 days a week also, but don’t miss exercise for 2 or more days consecutively. You can even break up your exercise in bouts of 10 minutes or more and perform it multiple times in a day.

Aerobic activity makes your heart and bones strong, improves blood circulation, relieves stress and reduces blood sugar, blood pressure and cholesterol, thus reducing risk for heart disease.

 

Moderate intensity means you should exercise at a level which increases your heart rate and causes sweating. It should be hard enough that you can talk, but not sing.

 

Examples include brisk walk (fast paced walk), light jogging, cycling, rowing a boat, swimming, dancing, stair climbing, skating, moderate-heavy gardening, playing doubles tennis or badminton and water aerobics.

 

Light work like cutting the grass, house cleaning and shopping doesn’t count.

 

To lose weight, you should exercise at least 60 minutes per day.

 

 

 

 

 

 

3. Strength training (Resistance training)

It is recommended to be done at least twice a week along with aerobic exercise.

It helps in maintaining and building strong muscles and bones and reducing fractures. It improves muscle mass and thus your body uses more calories even at rest.

Example- weight machines or free weights at the gym, lifting light weight objects like cans or water bottles at home, exercises like pushups, situps, squats etc.

 

4. Flexibility exercise

Flexibility exercises or stretching exercises help keep your joints flexible, prevent stiffness and reduces the chance of injury. Do a gentle 5-10 minute stretching and it will keep your body warm up and get ready for activities and cool down afterwards.

 

Remember-

1. Start slowly. Make one or two changes at a time.
2. Set realistic and achievable goals.
3. Keep a record of your activity.
4. Try making a friend or joining a group for exercise.

 

Learn more about exercise in diabetes.

ALL THE BEST!