Physical activity and exercise for healthy living

Table of contents

The benefits of activity and exercise

Current recommendations

Different types of exercise

Stay more active throughout the day

The benefits of activity and exercise

Frequent and regular physical activity is recommended for people of all ages and has the following health benefits:

• Calories are consumed to help you lose or maintain weight

• Lowers blood pressure and cholesterol

• Improves circulation

• Reduces the risk of heart disease and stroke

• Strengthens muscles and bones

• Improves mental health

• Increases self-esteem and confidence

• Improves sleep quality

• Increases energy levels

• Protects against dementia, Alzheimer's

In people with diabetes, physical activity can play an important role in:

• Increases the quantity of glucose employed by muscles for energy

• Helps the body use insulin better

Related to diabetes, due to the health benefits listed above, exercise can affect blood glucose control. The extent of this effect will vary depending on the type of diabetes, the treatment, the activity (including both duration and severity), and the presence of diabetes-related complications. It is always helpful to discuss planned changes in exercise with your diabetes team, who can help you prepare an appropriate management plan that suits your individual needs.

Current recommendations

Adults (18 - 64 years old)

• To stay healthy, adults aged 18 - 64 should try to be active every day and do the following:

• At least 150 minutes of moderate aerobic activity like cycling or brisk walking hebdomadally, and

• Exercise two or more days a week to exercise all major muscles (legs, waist, back, abdomen, chest, shoulders, and arms).

Alternatively

• 75 minutes of intense aerobic activity, such as running or single tennis per week, and

• Exercise two or more days a week to exercise all major muscles (legs, waist, back, abdomen, chest, shoulders, and arms).

Alternatively

• A mix of moderate and intense aerobic activity per week. For example, running 30-minutes twice and walking 30 minutes briskly is equivalent to 150 minutes of moderate aerobic activity, and

• Exercise two or more days a week to exercise all major muscles (legs, waist, back, abdomen, chest, shoulders, and arms).

Adults (65+ years old)

Adults, 65 years of age or older who are generally healthy and do not have major health problems that limit their mobility should try to be active every day and should:

• At least 150 minutes of moderate aerobic activity like cycling or brisk walking hebdomadally, and

• Exercise two or more days a week to exercise all major muscles (legs, waist, back, abdomen, chest, shoulders, and arms).

Alternatively

• 75 minutes of intense aerobic activity, such as running or single tennis per week, and

• Exercise two or more days a week to exercise all major muscles (legs, waist, back, abdomen, chest, shoulders, and arms).

Alternatively

• A mix of moderate and intense aerobic activity per week. For example, running 30-minutes twice and walking 30 minutes briskly is equivalent to 150 minutes of moderate aerobic activity, and

• Exercise two or more days a week to exercise all major muscles (legs, waist, back, abdomen, chest, shoulders, and arms).

Different types of exercise

As described in the instructions, there are two types of activities that are important in controlling diabetes, these are; Aerobic exercise and strength training.

Aerobic exercise

This type of exercise helps your body use insulin better. It also helps boost your heart and bone strength, improves blood circulation, and lowers your blood sugar and blood pressure, lowering your risk of heart disease, as well as improving your cholesterol levels.

Examples of aerobic activity

• Walk briskly (outdoors or on a treadmill)

• Cycling (outdoor or stationary cycling)

• Dance

• Aerobics

• Climb the stairs

• Jogging/running

• Gardening on a medium to heavy scale

Strength training

This type of exercise can make your body more sensitive to insulin and lower blood glucose. It helps maintain strong muscles and bones, reducing your risk of osteoporosis and bone fractures. The more muscle you've got, the more calories you burn, even when your body is at rest. Preventing muscle wasting through strength training is important for maintaining an independent lifestyle as you age.

Examples of strength training activities

• Weight machines or free weights

• Resistance band

• Lifting lightweight or canned items or water bottles

• Exercises that use your own body weight to exercise your muscles, such as push-ups, sit-ups, squats, lunges, planks

• Other activities that build and maintain muscle, such as gardening on a large scale

Stay more active throughout the day

Adults, especially people with type 2 diabetes, should reduce the amount of time they spend lazily. It is important to use every opportunity to get up and move.

In addition to traditional exercise, there are many opportunities to be more active throughout the day. Light activity should be done every thirty minutes while sitting for a long time. The more you move, the more calories you burn and the easier it will be to control your blood glucose levels. Listed below are some simple strategies that can help you stay more active in your daily life:

Workplace:

• Use the stairs instead of the elevator

• Get up from your desk and take a brisk walk every hour

• Get up at your desk and stretch your body

• If you go out for lunch, take advantage of the opportunity to walk

• If you travel by train or bus, get off one stop earlier

• Try to do some exercise while sitting in a chair at your desk

Home:

• Take the dog for a walk, and if you do, walk faster, longer

• Play with the kids, play football or throw a frisbee

• Take things out of the car or upstairs twice or thrice, instead of once

• Do your homework/garden yourself

• Walk there during ad breaks on TV

• Walk around the house while talking on the phone, or climb stairs

Outside and around:

• Park the car as far away from the shop as possible

• Walk every corner of the supermarket

Why not try to start some of these ideas for a short time (5 - 15 minutes) after eating, it will help to minimize the effect of food on blood glucose levels.

Increasing the amount of time you spend sitting down by incorporating the above into your daily routine can help in both weight management and diabetes control.