Diabetes and Exercise

Friday, April 29, 2016

Keeping active is one of the best ways to keep diabetes in control.

People with diabetes can keep themselves active with physical activity as it is one of the best ways to keep your blood sugar in control. It will make you feel better and reduce your risk of complications. 

Physical activity can help you to:

  • Improve your body’s ability to use insulin
  • Improve your blood pressure
  • Improve your cholesterol level
  • Lowers risk of osteoporosis
  • Control or maintain your weight
  • Improve muscle strength and tone
  • Reduce stress

Types of Exercises you can try:

  • Aerobic exercise eg: brisk walking, swimming, cycling etc
  • Strength straining eg: hand weights, elastic bands etc
  • Keep active throughout the day eg: walk around at home, mopping floor etc
  • Stretching exercises to improve flexibility of joints

How much and how long should I do?

  • Frequency - at least 3 times per week
  • Intensity* – able to talk during exercise
  • Time – at least 20-30minutes each time
  • Types of Exercise – choose an exercise that you enjoy doing

What are the types of exercise I should not do?

  • There are certain exercises to avoid if you have diabetes related complications
  • It is essential to discuss with your diabetes team on the types of exercises suitable to your condition

How do I take care of my feet when engaging in physical activity?

  • Wear a comfortable, well-fitting pair of shoes with cotton socks that are designed for the activity you are doing
  • Check your feet before and after each exercise
  • Seek medical treatment as soon as possible if you have cuts, sores or blisters on your feet.

* It is advisable to build up your intensity of your exercise slowly.

Contributed By: Health Promotion Board (HPB)

Diabetes Management: Stay Healthy and Exercise! by Health Promotion Board, 5 Oct 2020, www.healthhub.sg.

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