Physical Activity

At least five hours of exercise per week is required to have the best effect on your weight, blood sugar and blood cholesterol. This exercise however needs to be in addition to your normal daily activities such as housework or gardening. If you are not exercising presently, begin by walking just a few minutes extra per day, and gradually increase your levels over several weeks. Ultimately you need to increase your activity levels to at least 30 minutes on most days of the week. For obese subjects the World Health Organization recommends 30 - 60 minutes daily.

Ideas to increase your daily physical activity

• Walk or cycle instead of using the car, whenever possible
• Use the stairs instead of the lift
• Get on the bus a stop later and off a stop earlier
• After dinner, schedule in a stroll before watching TV
• Wash the car yourself; don't use the automatic car wash
• Go for a swim or a walk in your own pool or the local pool
• Play actively with your children or grandchildren
• Walk in the park, at the river or beach, through markets, around galleries
• Get a dog, they insist on a daily walk
• Park as far from the entrance to the supermarket or shopping centre as you can
• Incorporate other activities into your life. For example: golf, tennis, Tai Chi, gardening

Remember, above all else exercise and activity is to be enjoyed"

Hints for exercising

Dancing, cycling, water aerobics, stair climbing.

Wear or carry some form of identification stating you have diabetes and you are on insulin (Medic Alert necklace, wallet card).

Ideally train with an exercise "buddy" or group. If not, let people around you know that you have diabetes. Wear clothing, shoes and socks that fit well, are comfortable and protective. Check your feet for blisters or sores before and after exercise. Drink plenty of fluid before, during and after activity. Include a warm-up, stretches and a cool-down. Choose an activity / exercise that you enjoy and vary your routine. Try being active or exercising to music that you like.

Remember the precautions, especially if you are on insulin or diabetes medication.

If you never seem to have time for activity try scheduling your exercise / activity sessions and think of them as an important part of your day.

Hydrotherapy is gentle exercising in water, which may help those with arthritic disabilities.

A pedometer senses your body motion and counts your footsteps. It is secured by a clip and worn on your waistband. For health you should aim for 6,000 steps a day and for weight loss 10,000-15,000 steps a day. A pedometer and logbook will help motivate you towards that goal

The exercise session Warm-up Prepares the body for the forthcoming activity and helps to prevent against injury by increasing heart rate, blood pressure, body temperature and blood flow to the muscles, and by loosening muscles and ligaments. Spend 5-10 minutes exercising at a low to moderate intensity.

Stretching

Follow your warm-up with some gentle stretching of the main muscles to be exercised during your activity (e.g. legs, trunk, chest, back & shoulders). For example if you are walking, stretch your calves, front, back and inside of your thighs.
Hold each stretch for 10-20 seconds and repeat 2-3 times on each side.

Exercise / activity

Choose an exercise that is rhythmical and involves large muscle groups. For example - brisk walking, cycling, swimming.
Build up to at least 20-30 minutes on most, if not all days of the week.

Exercise at an intensity that makes you puff but allows you to talk at the same time. Begin slowly and gradually increase the intensity, pace and length of your exercise / activity session.

Cool down

• When finishing your session continue exercising for 5 minutes at a slower pace to allow your body to gradually wind down to a normal level.

• Repeat your stretches.