Tamil - Australian Diabetes Council

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Physical activity
Daily physical activity is an important part of maintaining a healthy lifestyle. Everybody
receives great benefits from exercise, but for people with diabetes; there are some extra,
more significant benefits as well.
Why it is good for you
Regular physical activity can:
• Lower your blood glucose (sugar) levels and improve your blood glucose
control
• Help make your tablets and/or insulin work better
• Help you to manage your weight or reduce your weight
• Lower blood pressure and blood fats such as cholesterol
• Improve the health and strength of your heart
• Reduce stress and anxiety
• Reduce your risk of developing diabetes complications
• Help you sleep better
• Improve your balance and coordination
• Make you feel great!
What should I be aiming for
Regular physical activity plays a large part in helping you to manage and
control your diabetes. The amount of activity you should be doing is the
same as everybody else!
Following these four simple guidelines can help put you on the path to good health:
• Think of physical activity as an opportunity, rather than
an inconvenience
• Be active in as many ways as you can.
Create opportunities for activity within your day. For
example, walk to the shops instead of driving, take the
stairs over the lift, or get off the bus one stop early and
walk the extra distance.
It is also important to make these changes within the
workplace. Try walking the longer way to the photocopier,
visiting a colleague rather than emailing, stand up when
talking on the phone or going for a walk during the lunch
break.
• Put together at least 30 minutes of moderate intensity physical activity every day.
Guidelines suggest we aim to do a minimum of 30 minutes every day of physical activity;
but remember these don’t have to be all at once. 30 minutes can be divided into 15 or 10
minute blocks, and they have the same effect. Try exercises that use your whole body in the
movement, such as brisk walking, swimming, dancing or cycling. These activities should be
performed at a level that makes you breathe harder but that you can still talk.
• If possible, do some regular vigorous exercise for extra health and fitness.
Vigorous means that you are now exercising at a level that makes you huff and puff. Only do
this type of activity if you have your doctor’s okay and are managing your current exercises well.
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