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