Maintaining a physically active lifestyle is an essential part of managing your diabetes.
It can be very difficult to be motivated particularly if you feel low in mood or anxious. Speaking to people with similar problems can help you to manage your diabetes and health.
Physical Activity and Exercise
If you are new to exercise or haven’t done any activity in a while:
- Do some seated exercises
- Do some strength exercise to help improve your mobility
Outdoor Activities
- Walk or jog around your neighbourhood with those you live with
- The couch to 5K programme is an excellent way to improve your fitness
- Go for a bicycle ride.
- Do gardening and lawn work
- Play active games with your family
Indoor Activities – Try keeping your windows open to let in fresh air, get some natural sunlight if you can,
- Set a target ‘step count’ and try to do this daily.
- Put some music on and walk briskly around the house or up and down the stairs for 10-15 minutes 2 or 3 times per day.
- Dance to your favorite music.
- Do a 10 minute workout
- Do a stair workout
- Do some skipping (if your joints can handle it).
- Do an exercise video.
- Use home cardio machines if you have them.
Don’t sit all day! For example:
- If watching TV, get up during every advert break (or periodically) and do a lap around your home or an active chore. For example, throw some clothes in the washing machine, do the dishes or hoover, ironing, cleaning. Feel productive after just one programme.
- Walk around the house when you are on the phone instead of sitting
Muscle Strength Training
- Download a strength workout app to your smart phone
- Do a strength training video.
- Perform yoga or pilates – deep breathing and mindfulness can also reduce anxiety
- Find ways to do simple muscle strengthening exercises around your house such as:
- Squats or sit-to-stands from a sturdy chair
- Push-ups against a wall, the kitchen counter or the floor
- Lunges or single leg step-ups on stairs
Other helpful resources:
- Suggestions to help keep you moving are on the Healthy Weight Grampian Website
- Links to other websites with local group activities are available at Physical Activity resources
- NHS Live well website
- The WHO website
- Run Sweet
- Extod
