If you have type 2 diabetes and are overweight the benefits of exercise can improve your diabetes, help you lose weight, reduce the amount of tablets/insulin you take and help you feel more confident and good about yourself. Increasing your level of activity will help you lose weight and help you gain better diabetic control improve your circulation and may reduce the risk of heart disease; remember that small changes can make a real difference.
If you have type 1 diabetes or are on insulin treatment read on as there are some things you should be aware when doing activities and exercising.
BE MORE ACTIVE: THE BENEFITS
30 Minutes activity, 5 times a day is beneficial but any activity is better than none.
Simple changes such as, taking the stairs instead of the lift or walking to the next bus stop will help you use your muscles and burn calories. Household chores such as cleaning windows or the car, scrubbing cupboards and gardening are also a good way to increase your activity levels.
Try doing the extra activity so your heart rate is moderately increased, as this is when it is beneficial such as walking, swimming, and cycling. e.g. rather than taking a 20 minutes stroll , try cover the same distance in 15 minutes.
Research has shown that moderate activity that is, an activity that raises your heartbeat and makes you feel warm and slightly out of breath for 30 minutes 5 times a week can produce the following benefits:
Lower the levels of harmful fats in the blood, cholesterol
Enable you to cope better with the stresses of everyday life.
See our 'Walking Away Study" information. The team are using pedometers to help keep track of their patient activities. If you would like to start walking and would like a pedometer from our recommended supplier Digi-walker then click on the link
HOW CAN I FIT ACTIVITY /EXERCISE INTO MY LIFESTYLE?
Think of things you already do that make you out of breath. This could be walking around the park, going upstairs, hoovering or gardening. All of these things can be used as part of your daily activity. If you catch the bus, get off a stop earlier; if you go up in a lift, stop the floor below and take the stairs the rest of the way. If you drive to work, park the car further away and walk.
Regular physical activity is difficult, especially as today we live in a world of labour saving devices such as escalators, remote controls and cars. Try hiding the remote for the television to boost activity levels. Just remember if you can’t manage 30 minutes of activity a day - any activity is better than none at all.
If you are less mobile, even a small amount of walking, or armchair exercises are beneficial. You could try leg raises whilst sitting in your chair or try holding a bottle of water in each hand and raising your arms. Start off slowly and gradually increase to a level of comfort. These exercises will help to keep your arm and leg muscles mobile.
SEXUAL ACTIVITY
Whether you think of it as not, sexual activity is in fact a form of exercise and can cause a hypoglycaemic reaction.
For most people it is a good form of exercise, therefore you need to be prepared for a drop in your blood sugar. You should make sure that you have supplies of sugar to hand such as glucose tablets or a sugary drink.
Having diabetes can affect your sex life whether you are male or female. If you have diabetic complication with circulation you could have problems with maintaining an erection. If you are having problems don’t keep them to yourself as there are people to help you and many treatments available.
To find out more about how diabetes can affect your sexual health male or female and to help answer those questions about fertility and pregnancy please go to our Sexual Health section.
IF YOU ARE ON INSULIN or TABLET TREATMENT
Remember
If your exercise is prolonged you may need to adjust your insulin/tablet dose before and after the activity. (Not needed for any exercise lasting less than 20-30 minutes.)
Strenuous exercise lowers blood sugar and you may need extra snacks before and after the activity. (Not needed for low intensity exercise lasting less than 60 minutes)
Always have glucose tablets/ chocolate/ or a sugary drink such as fruit juice or Lucozade when you take exercise. Remember that everyone is different and if you do wish to do more strenuous exercise it is better to consult with your doctor or diabetes team as your treatment may need modifying.
RESTRICTIONS IMPOSED BY SPORTS GOVERNING BODIES
There are some restrictions and bans on some activities for people on insulin treatment.
Restrictions
Ballooning
Gliding
Motorcycle racing
Parachuting
Power Boat racing
Rowing
Underwater swimming
Total Ban on Participation
Bobsleigh
Boxing
Flying
Horse racing
Motor Car racing
Paragliding
Sporting Information Kindly Provided By Dr Dinesh Nagi, Mbbs, Phd, Frcp,Ref: Prediabetes Janet Jarvis Nurse Research Fellow
DIABETES AND ALTITUDE
Activities taking place at altitude (over 2500 metes above sea level) are safe for people with diabetes as those without the condition as long as the five following area are given special consideration:
Carbohydrates may not be metabolised at altitude. However high blood glucose levels may be explained by the normal response to activity and/or cold, which is to release glucose stored in the liver and encourage more glucose to be transported to the muscles. Whatever the cause, the outcome is the same: raised blood glucose levels. Frequent monitoring will provide early warning sign of hypo or hyperglycaemia. Take supplies and make contingency plans. (Ref DUK)
DUK Physical Activity fact sheet