Keeping active

Updated On Feb 21, 2022

The cells in your body become highly sensitive to insulin when you are physically active and better able to take up glucose from the blood for energy. You also get glucose into your cells from the contraction of your muscles without having to use insulin. It is because of this that regular physical activity can lower your blood glucose and improve your  HbA1C . Taking fewer diabetes pills or using less insulin may be possible when your HbA1C level drops.

Extra activity also improves well-being, controls weight, reduces cancer and heart disease risk, and strengthens bones in addition to the muscles. 

The more activities you can fit into your day, the better. At least 30 minutes of physical activity 5 days a week is recommended. Children should aim for 1 hour a day. In order to promote a healthy heart. It is recommended to take 10,000 steps/day – this is about 5 miles. Any activity that raises your heart rate counts as activity.

Any of the following could be included:

  • A brisk walk
  • Climbing flights of stairs
  • Shopping (not internet shopping though!)
  • Gardening
  • Housework
  • Dancing
  • Yoga, Pilates, tai chi
  • Active sports

Motivation towards being more active

Some people find it difficult to commit to being more active due to a lack of time. Although some activity does take time, in the long run, a little activity can free you up as well as give you more energy. It helps the brain to function better and can reduce compulsive behaviours that can lead to better use of time. It is true that a healthy body leads to a healthy mind.

 Activity and heart problems 

If you have a heart condition, you should avoid particularly strenuous activities, such as press-ups, lifting weights, and strenuous aerobic exercises like running. Any activity that requires getting up quickly should also be avoided. The healthcare team can advise you on which activities are most suitable if you have cardiovascular problems.

 


References: 

https://www.cdc.gov/diabetes/pdfs/managing/Tip_for_Being_Active.pdf

https://www.healthhub.sg/live-healthy/1334/Stay-Active-with-Diabetes 

https://www.diabetes.co.uk/diabetes-and-keeping-active.html