Physical activity is a cornerstone in the fight against type 2 diabetes. As the global prevalence of diabetes continues to rise, experts emphasize the importance of staying active to mitigate risk. But what exactly constitutes physical activity, and how can it be effectively incorporated into daily life?
Understanding Physical Activity
Physical activity encompasses any movement that requires energy expenditure. This can be categorized into two main types:
- Planned exercise: Activities intentionally performed to enhance fitness or health, such as walking, swimming, gym workouts, yoga, or sports.
- Incidental activity: Everyday movements that occur naturally, like walking to the bus, gardening, cleaning, or taking the stairs.
The Benefits of Being Active
Engaging in regular physical activity is one of the most effective strategies for lowering the risk of type 2 diabetes. It aids in:
- Reducing insulin resistance and lowering blood glucose levels
- Supporting weight management
- Improving joint and muscle function and strengthening bones
- Boosting heart health and lowering blood pressure
- Reducing stress and anxiety
- Improving sleep and energy levels
Moreover, staying active benefits mental health, promoting alertness, positivity, and resilience.
Recommended Activity Levels
For optimal health, the Australian Physical Activity Guidelines suggest:
- 150-300 minutes (2.5 to 5 hours) of moderate-intensity activity per week, such as brisk walking, cycling, or swimming.
- 75-150 minutes (1.25 to 2.5 hours) of vigorous-intensity activity per week, like jogging, fast cycling, or playing tennis.
- Muscle-strengthening activities on at least two days a week.
These activities can be broken into shorter sessions, such as 10-15 minutes, multiple times a day. It’s important to note that these recommendations are for general health; additional activity may be necessary for weight loss.
Choosing the Right Activities
A balanced routine should include:
- Aerobic activities: Walking, cycling, swimming, dancing, or aqua aerobics.
- Muscle-strengthening activities: Weight training, resistance bands, or body weight exercises like push-ups and squats.
- Flexibility and balance exercises: Yoga, tai chi, and stretching.
Consistency and challenge are key. Exercises that are too easy may not provide the desired health benefits.
Integrating Activity into Daily Life
Increasing daily activity doesn’t necessarily require a gym membership. Small changes can make a significant difference:
- Take the stairs instead of the elevator.
- Move during TV ad breaks.
- Engage in housework like vacuuming or window cleaning.
- Suggest a walking meeting with a friend.
- On public transport, stand rather than sit and get off a stop earlier.
Every bit counts. Start small, stay consistent, and make movement a natural part of your life.
Staying Safe and Motivated
Before beginning a new exercise routine, consider these safety tips:
- Consult with your GP, especially if you have existing health conditions or haven’t exercised in a while.
- Wear sun protection when outdoors.
- Stay hydrated during and after activity.
- Listen to your body and rest if you feel unwell.
Warning signs to stop exercise immediately include:
- Chest, neck, jaw, or arm pain or tightness
- Palpitations or an irregular heartbeat
- Dizziness, faintness, or feeling very unwell
- Symptoms of low blood glucose like feeling shaky or lightheaded
Finding Motivation
Motivation can be a significant barrier to maintaining an active lifestyle. Here are some strategies to stay motivated:
- Have a Plan B for bad weather, illness, or other commitments.
- Exercise with a friend to stay accountable and make it more enjoyable.
- Dedicate a specific time each day for planned exercise.
- Look for opportunities to move more throughout the day.
- Track your progress with a diary or app.
- Celebrate your achievements with rewards like new workout gear or a massage.
Expert Support
For personalized advice and support, consider consulting:
- A GP for guidance on safe activity levels.
- An Accredited Exercise Physiologist for a customized exercise plan.
- A Diabetes Educator for general support and advice.
For those with prediabetes or looking to lower their risk, consistent physical activity can delay or even prevent the onset of type 2 diabetes. Every step, stretch, and squat counts. Start small, stay consistent, and make movement a natural part of your life.
