Exercise and diabetes.
How to start, stay motivated, and manage your health safely.
Everyone benefits from regular exercise, especially if you have diabetes or are at risk of it. Here’s how exercise can help manage diabetes and some tips to get started.
Physical activity is any movement you do that leads to your muscles needing to use glucose for energy. - National Diabetes Services Scheme (NDSS)
Benefits of physical exercise for people with diabetes:
Enhance joint and muscle movement
Lower blood pressure
Reduce the risk of heart disease and stroke
Lowers cholesterol and triglyceride levels
Prevents osteoporosis
Reduces the risk of falls
Improve sleep
Diabetes prevention or delay the onset
Increases strength and balance
Improves circulation to lower limbs.
Four main types of exercise to consider: -
1. Cardiovascular activity
Targets heart, lungs, and circulatory system health.
Recommended to do daily or most days for 30 minutes.
Can be done in bouts (e.g., 3 x 10 minutes) or for at least
30 minutes.
Should be moderate to high intensity.
Examples: swimming, running, dancing, cycling.
2. Flexibility
Targets the range of motion of muscles and connective tissues.
Reduces injury risk, increases blood flow, and improves movement.
Stretches or mobility should be done daily.
Examples: yoga, Pilates, general stretching.
For stretching, hold each stretch for 30 counts.
3. Balance
Improves proprioception, reaction time, injury prevention, and coordination.
Examples: yoga, Pilates, Tai Chi.
4. Strength or resistance training
Uses resistance to increase muscle strength and endurance.
Improves muscle, bone, and joint health.
Should be done 2-3 times a week, with 10-15 reps (repetitions), 1-3 sets.
Major muscle groups should be trained on non-consecutive days.
Examples: weightlifting, Pilates, bodyweight exercises (e.g., squats, sit-ups).
How much exercise should you do?
According to the Department of Health and Aged Care, Australians adults should aim for at least 30 minutes of moderate-intensity physical activity daily. This can be done all at once or in shorter sessions of 10-15 minutes.
Moderate (3-4 out of 10) intensity (how much effort you put in during exercise) means your heart beats a little faster, and you're "lightly puffing" but can still hold a conversation. If you can sing or whistle, you need to increase the intensity. Examples of of moderate intensity are brisk walks and cycling.
Vigorous intensity (5+ out of 10) are activities that make you breathe harder, puff and pant. Examples include jogging and circuit classes.
Source - NDSS (National Diabetes Services Scheme)
Incidental activity - daily, reduce and break up prolonged periods sitting.- Diabetes Australia.
Steps to get started with exercise safely with diabetes:-
Preparing for exercise with diabetes
1 - Consult your healthcare team:
Medical clearance: Get exercise clearance from your GP, especially if your blood glucose levels (BGLs) are not within your target range.
Foot care: Regularly check your feet for ulcers and infections. Consult your podiatrist for appropriate footwear and check your shoes for insects or stones before putting them on. Wear socks made from natural fibres like cotton.
To read more about ‘Looking after your feet’, click here , or go to footforward.org.au to find out more about looking after your feet.
Monitor BGLs: Discuss your exercise plan with your diabetes educator and check your BGLs before, during, and after exercise to avoid hypoglycaemia.
2 - Wear medical alert ID
Your medical alert ID can speak for you when you can’t.
3 - Stay hydrated
Drink water before, during, and after exercise.
4 - Plan exercise around meals
To reduce the risk of hypoglycaemia, plan your exercise close to your meals or snacks. Match the exercise activity to your food intake and BGLs.
Starting an exercise routine: -
1 - Start small
Begin with 10-minute sessions and gradually increase the duration as your fitness improves.
2 - Move regularly
Aim for regular physical activity throughout the week. Adults are recommended to engage in at least 30 minutes of moderate-intensity physical activity on most days.
3 - Understand intensity
Moderate intensity: Lightly puffing and able to hold a short conversation. Recommended 150-300 minutes per week.
Vigorous intensity: Short of breath but able to speak up to one sentence. Recommended 75-150 minutes per week.
Mix both moderate and vigorous activities for variety and additional benefits.
4 - Include resistance activities
Engage in muscle-strengthening activities at least twice a week. Activities can include lifting weights, using resistance bands, or performing body-weight exercises like squats and lunges.
5 - Minimise sitting
Reduce prolonged sitting and incorporate movement throughout the day. Stand and move during phone calls or TV breaks, and consider using standing workstations.
Exercising safely with diabetes
1. Check BGLs regularly
Check your BGLs before, during, and after exercise. If new to exercise, check every 20-30 minutes to avoid hypoglycaemia.
For a guide to ‘Blood glucose monitoring (BGm) before, during and after exercise’, click here.
For a fact sheet about Managing hypoglycaemia, click here.
2. Recognise warning signs below
Stop exercising immediately if you experience symptoms like light-headedness, dizziness, chest pain, palpitations, leg cramps, or symptoms of hypoglycaemia. Seek urgent medical attention if symptoms persist.
3. Carry emergency supplies
Always have fast-acting carbohydrates with you in case of hypoglycaemia.
4. Stay motivated
Join a friend: Exercising with someone else can increase motivation.
Plan ahead: Dedicate time each day to exercise.
Keep a diary: Track your progress and set goals.
Positive role models: Surround yourself with encouraging people.
Reward yourself: Celebrate achievements with treats like new gear or a massage.
How to be more active during the day: -
Schedule exercise sessions as you would appointments.
Work out with a friend, family member, or group.
Incorporate more walking into your daily routine, such as walking to work or the shops or parking further away from the shop’s entrance and walk.
Set fitness goals and track your progress in an exercise diary. Seeing how you progress will inspire you to keep going.
Use an activity tracker or step-counting device to monitor daily steps.
Stand and move during phone calls or TV breaks.
Opt to stand rather than sit whenever possible, such as during work meetings.
For more ‘Simple sneaky ideas to get you moving’ more during the day, click here.
Warning signs to stop exercise
Stop and rest if you experience:
Chest, abdominal, neck, jaw, or arm pain
Palpitations or irregular heartbeats
Nausea
Dizziness or faintness
Leg cramps
Severe muscular or joint pain
If you experience leg pain while exercising, stop and rest until the pain settles, and then resume the activity. Leg pain can be a sign of reduced blood flow to the lower limbs (also known as peripheral vascular disease). Talk to your doctor for more information. - NDSS
Symptoms of hypoglycaemia
Seek urgent medical attention if symptoms persist.
Exercise programs for people with diabetes
Go to Exercise and Sports Science Australia to find an exercise physiologist near you.
Free access to diabetes programs
Learn to manage your diabetes confidently with diabetes programs, available face-to-face and online. Register for a diabetes program.
Check out programs like Beat It and Ready Set Go.
Or to watch a pre-recorded webinar for type 1 diabetes for those wanting to learn how to exercise safely, go to Physical activity and type 1 diabetes.
Tips to stay motivated
Join a friend: You'll be more motivated if someone else relies on you.
Plan ahead: Dedicate time each day to exercise to form a routine.
Keep a diary: Track your progress and set goals.
Surround yourself with positive role models: They can encourage you to continue.
Reward yourself: Treat yourself to new gear or a massage to celebrate achievements. - Source Diabetes Australia
Conclusion
Incorporating regular exercise into your lifestyle is crucial for managing diabetes and improving overall health.
By starting small, staying motivated, and following safety guidelines, you can make exercise a regular part of your routine.
Always consult your healthcare team before beginning any new exercise programme, especially if you have diabetes.
With the right approach and support, you can enjoy the numerous benefits of staying active and lead a healthier, more fulfilling life.
National Diabetes Week runs from 14 – 20 July. This year, Diabetes Australia is highlighting the impact of diabetes tech and the need to improve access. Find out more, download campaign resources, and learn how you can get involved.
References:
Physical activity fact sheet https://www.ndss.com.au/living-with-diabetes/health-management/exercise/
https://www.ndss.com.au/wp-content/uploads/fact-sheets/fact-sheet-physical-activity.pdf
Managing hypoglycaemia fact sheet https://www.ndss.com.au/wp-content/uploads/fact-sheets/fact-sheet-managing-hypoglycaemia.pdf
Blood glucose monitoring fact sheet https://www.ndss.com.au/wp-content/uploads/fact-sheets/fact-sheet-blood-glucose-monitoring.pdf
Looking after your feet https://www.ndss.com.au/wp-content/uploads/fact-sheets/fact-sheet-looking-after-your-feet.pdf
The Role of Exercise in Diabetes https://www.ncbi.nlm.nih.gov/books/NBK549946/
The importance of exercise when you have diabetes https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes
Exercise & diabetes https://www.diabetesaustralia.com.au/living-with-diabetes/exercise/
Managing Diabetes Through Exercise https://exerciseright.com.au/managing-diabetes-through-exercise/