A healthy diet and
more exercise are usually the first things you are encouraged to try
in the early stages of type 2 diabetes. But even as the disease
progresses, exercise remains a big part of managing diabetes.
Regular exercise can help you control your blood sugar levels, lose
weight and improve your physical and mental health.
Even a small increase in physical activity can make a difference
when living with type 2 diabetes. If you have not been active for a
while, start with just 5–10 minutes of exercise a day and then add a
few minutes each week until you reach your goal.
When starting a new routine, find an activity that suits you. This
will make you more likely to stick with it and enjoy the benefits of
an active lifestyle.
Here are some ideas for low-impact activities to help you get
started.
- Stretching and balancing activities like Pilates increase
flexibility and strength and can prepare you for other activities,
like swimming.
- Tai chi combines deep breathing and
relaxation with gentle movement and is counted as a moderate
exercise, which may help control type 2 diabetes.
- Dancing
is an aerobic activity - it raises your heart rate, burns calories
and fat and can support cardiovascular health.
- Exercising
with weights can build strength and help with weight loss. If you
are not experienced, do not try this without supervision. If you
don’t have weights, you can use cans of food. Activities like
gardening can also help with strength.
- Walking or hiking
are enjoyable ways to spend time with friends or family – just make
sure you wear suitable shoes.
- Swimming is easy on the
joints and works all the main muscle groups. It can increase
breathing and heart rate, which is good for heart health.
No matter which activity you pick, what is important is that you
incorporate as much movement as you can into your day. Just remember
to exercise safely - check with your doctor before you start any
exercise more strenuous than a walking programme.