It can be hard to know where to begin when it comes to exercise, especially if you’re living with diabetes. But being more active doesn’t have to mean hitting the gym – just a few small changes can make all the difference.
“If you’re living with diabetes and not getting enough exercise, the first thing to bear in mind is that you don’t have to start going to the gym or running marathons,” says Neil Gibson, Diabetes UK Senior Physical Activity Advisor.
“The best approach is to start small. You could try walking on the spot every time you boil the kettle for a cup of tea or in the ad breaks during your favourite soaps. As you become more active, you could progress to running on the spot, stretching to improve flexibility, or strength exercises.”
Small steps can make a big difference once they become habits. Walking and not driving when possible, taking the stairs or simply cooking from scratch instead of ordering a takeaway will increase time spent on your feet and build fitness. These movements may seem small, but they can all contribute to the 150 minutes of moderate weekly exercise and 10,000 steps a day the NHS says we should do.
According to a 2017 study, 52% of people living in the UK manage fewer than 2,000 steps a day.
You don’t have to be sporty to be active, fit and enjoy exercise. There are many tricks you can try. Everyday activities such as standing, walking or housework can all help. Try hiding the car keys or TV remote, so you have to move more, and see how you get on with a digital pedometer.
Exercise can help you lose weight, build muscle, improve sleep and flexibility, and reduce cholesterol and blood pressure levels. All these can help reduce the risk of complications from diabetes.
And, if you are on insulin there are still lots of ways to be more active. Getting to grips with insulin and responding to changes in your levels can seem daunting. Speak to your diabetes care team about how you can become more active.
If you’re doing less than 30 minutes of movement a week and are looking for ways to move more in your daily life, Diabetes UK can help. They’ve got lots of tips, tools and advice to help you get started:
Talk to us
Sometimes, talking to someone can make all the difference. Diabetes UK’s friendly trained advisors can support you with any worries you might have about getting active, and help you find ways to move more in a way that works for you.
Call 0345 123 2399 or email helpline@diabetes.org.uk to arrange a time to chat. Interpreters are available.
Free classes to help you move more.
Diabetes UK is running free online and face-to-face physical activity classes to help people living with diabetes move more in their day-to-day life. Each weekly class focuses on a different gentle activity.
You’ll have the chance to try new ways to get active, meet new people, and learn more about your diabetes. There are lots of classes to choose from, including classes for women only and sessions in Punjabi and Urdu.
Find out more by calling 0345 123 2399 or emailing helpline@diabetes.org.uk.
Tips, tools, and advice
From activity planners to easy exercises you can fit into your day, Diabetes UK’s new exercise hub has lots of tips and ideas to help you get started.
Find out more at diabetes.org.uk.
