Getting started is the hardest part
about beginning any exercise program but once you’ve
gotten into the habit of working out and feeling better
about yourself then there is no turning back!
Being physically active is one of the major components
in managing diabetes, in feeling better about your
overall health and in managing your body weight.
The following are among the many health benefits of
regular physical activity:
Overall improvement
of body composition (↓ fat, ↑ lean
muscle mass)
Gradual weight loss and/or weight
management in combination with dietary management
Building stronger muscles and
bones
Before starting any exercise program,
you should always consult your physician and/or diabetes
health care team about any necessary precautions and/or
specific guidelines that need to be taken.
Points to Keep in Mind…
It is very important
to self-monitor your blood glucose levels before,
during (if the work out is of a long duration)
and after exercising in order for your physician
or diabetes health care team to determine if
there is a necessary need for any food and/or
medication adjustments.
There is an increased risk of
hypoglycaemic episodes during and after an exercise
routine especially for individuals taking insulin
and/or oral hypoglycaemic agents (OHA), such
as gliclazide or glibenclamide. Thus, carry a
fast-acting carbohydrate such as fruit juice
at all times while exercising to treat any symptoms
of low blood sugar.
Remember to stay hydrated at all
times
Always wear proper footwear
Never Exercised Before?
It is never too late; you
can start by just briskly walking for about 5-10 minutes
a day and then gradually increase your exercise routine
to about 30 minutes a day. It is really important to
try to be active all day long.
Ways to incorporate physical activity
throughout the day:
Take the stairs instead
of the elevator or escalator.
Park your car farther away in
the parking lot – you will benefit from a 5 minute
walk!
Be active with your family and
kids; enjoy outdoor activities.
Ride a bike or go jogging on the
Corniche.
Try different exercise classes
such as kick-boxing, aqua aerobics or circuit
training.
If you work at a desk all day
long, take a break for 5 minutes every hour or
so and just move around!
Be active around the house.
Enjoy dancing!
Aim to be active for 30 minutes a day.
The 30 minutes can be divided into three-10 minute
periods carried out throughout the day.
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of Imperial College of London Diabetes Centre, its licensors, service
providers, affiliates or employees; (2) do not constitute medical
advice, diagnosis and treatment; and (3) are not intended to be
a substitute for professional medical advice or for the care that
patients receive from their physicians. Never disregard professional
medical advice or delay in seeking it because of something you
have read on the Imperial College of London Diabetes Centre website! Your
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