Exercise and diabetes

a pictorial guide

This booklet explains how exercise and being physically active can help you to manage your type 2 diabetes.

Diabetes WA is a member based organisation supporting people living with, affected by and at risk of diabetes.

At Diabetes WA, we understand that diabetes impacts upon the lives of many Western Australians, which is why we work so hard to provide practical advice and education services to help people live well with the condition. It is also why we campaign for greater awareness of the risk factors for type 2 diabetes and how it can be prevented.

Visit www.diabeteswa.com.au for more information.

Diabetes WA Information and Advice Line (DIAL)

DIAL is a confidential phone service manned by our Credentialled Diabetes Educators. Advice is available for the cost of a local call. You can access this service by calling 1300 136 588 during office hours.

Acknowledgement

This resource has been developed by Diabetes Australia – Vic.

Regular exercise is important 4

Exercise can help me 5

What exercise can I do? 6 – 9

Planned exercise 10

What if I can’t do much exercise? 11

Everyday activity 11

Exercise with a friend 12

How long should I exercise for? 13

Spend less time sitting 13

Exercise safely 14

Getting ready 15

Before I exercise 16

Caution 17

Low blood glucose (hypo) 18 – 19

After I exercise 20

My exercise log 22

Contents

4

Regular exercise is important

5

Exercise can help me

Lower my cholesterol Look and feel better

Lower my blood glucose levels

Have stronger heart and lungs

Lose weight

Lower my blood pressure

6

Cycling DancingWalking

What exercise can I do?

Water aerobics Swimming Housework

39

12

6

At least 30 minutes

Most days

Moderate activity – some effort

M W T F ST S

7

What exercise can I do?

Twice a week

Cycling Fast swimming

Jogging or running

Vigorous activity – lots of effort

M W T F ST S

8

What exercise can I do?

Every day

Flexibility activity

Tai Chi

Balancing activity

Bowling Vacuuming

Yoga Balance Chair exercises

Every day

M W T F ST S

M W T F ST S

9

What exercise can I do?

Strength activity

Twice a week

Weight training

Resistance training

Squats

M W T F ST S

10

I can break up my exercise throughout the day

+ +

10 minutes 10 minutes 10 minutes

at least 30 minutes each day

Planned exercise

39

12

6

11

Everyday activity

What if I can’t do much exercise?

Be active in as many ways as I can

Talk to my doctor about exercise I can do

Walking Chair exercises

12

Exercise with a friend

Exercise with a friend, family member or pet

This will help me to keep exercising

13

30 minutes every day for good health

45 – 60 minutes every day if I need to lose weight

How long should I exercise for?

Spend less time sitting

Move as much as possible

39

12

6

39

12

6

14

Exercise safely

Talk to my doctor:• before I exercise• about my exercise plan

15

Getting ready

Umbrella Identification Water bottle

Hat

Raincoat

Sunscreen

Shoes

Sunglasses

Socks

16

Feel inside my shoesLook inside my shoes

Before I exercise

Check my feet Check my blood glucose level

Carry some food with me to treat a ‘hypo’

Stretch my muscles

17

Caution

I should STOP exercising if:

I feel faint, have pain or feel short of breath

THEN tell my doctor about these problems before I exercise again

18

Low blood glucose (hypo)

I could have a ‘hypo’ if I am taking diabetes tablets or insulin

Shaky or dizzy

Weak or tired

Hungry

Blurred vision

Upset or moody

Sweaty

Symptoms of a hypo:

19

5. Wait until I feel better before starting again

If I have a ‘hypo’

1. Stop exercising

3. Eat or drink some sugar

6. Tell my doctor or diabetes educator if I have had a ‘hypo’

2. Test my blood glucose level if I can

4. Eat some carbohydrate food

OR

20

Check my feet for blisters or redness

After I exercise

Drink water

Check my blood glucose level

Record exercise in my log book

21

Have fun exercising

It is one of the best ways to look after my diabetes

22

My exercise log

Number of minutes

Sample

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Walking 30 minutes

Type of activity

23

Notes

Feb 2012©

Subiaco office: Level 3, 322 Hay St, Subiaco WA 6008

Belmont office: 172 Campbell St, Belmont WA 6104

t 08 9325 7699

f 08 9221 1183

e info@diabeteswa.com.au

w www.diabeteswa.com.au

Diabetes WA Information and Advice Line (DIAL) 1300 136 588

ABN 77 867 587 369

Funding for printing this resource was provided by the National Diabetes Services Scheme (NDSS). The National Diabetes Services Scheme is an initiative of the Australian Government administered by Diabetes Australia.

version 3Nov 2014©