Diabetes
The best estimate of type 2 diabetes in England is 4.3% for
men and 3.4% for women.
Diabetes accounts for some 9% of the total NHS budget,
representing a total of approximately £5.2billion per year.
56% of that expenditure could be saved through modifications to
peoples diet and activity levels.
Physical Activity and Type 2
Diabetes
- Physical activity as well as a healthy diet and prescribed medications, is an important part of diabetes control by helping maintain good blood glucose and blood pressure levels and helping in weight control.
- The short term benefits of regular physical activity include maintaining good blood glucose levels (4-7 mmol / l before meals ). It also improves insulin resistance and therefore helps the body use insulin efficiently.
How Physical Activity helps:
- An additional 500 kcal equivalent of physical activity per week is associated with a 6% decrease in risk of developing non insulin dependant diabetes mellitus.
- The risk of developing diabetes is 20%-60% lower in active individuals compared to sedentary individuals. People who take part in regular moderate physical activity such as walking lower their risk of developing type 2 diabetes by 20% - 60%, in dose related manner - that is, the more walking they do, the lower the risk.
What types of activities are suitable?
- Choose a variety of activities and ones which you enjoy.
- Walking is ideal. Swing your arms as you walk.
- Moderate lifting is safe. If you can lift a weight up and down at least 3 times without strain, it is safe.
- You only gain the benefits of physical activity while you continue to lead an active lifestyle. When you stop, so do the benefits!
- For people with diabetes the benefits of activity last only 72 hours, so it is particularly important to exercise regularly.
Endurance type activities
- Walking
- Swimming
- Cycling
- Dancing
- Gardening
- Housework (eg. Washing floors or windows).
Strength type activities
- Lifting (including pushing and pulling)
- Walking uphill
- Carrying shopping
- Climbing stairs
- Gardening (e.g. digging or mowing)
- Housework (e.g. hovering)
Mobility / flexibility type activities
- Swimming
- Dancing
- Yoga
- T'ai Chi
- Gardening (e.g. weeding).
Safe Practice
Important points for people who have type 2 diabetes .
- Wear appropriate footwear, and make sure your shoes are comfortable.
- People with diabetes are more likely to get foot ulcers. When you finish exercising check your feet for any sore areas and make sure you keep your feet clean and dry.
- Drink plenty of water when you finish your activity. If you are exercising for more than 30 minutes, drink some water while you exercise too.
- If you have any eye or blood pressure problems, avoid strenuous activity or lifting weights, particularly if you have had laser treatment.
- If you take insulin or sulphonylurea medication you may need extra glucose during or after activity, in case of having a 'hypo'. Have a sugary carbohydrate snack with you when you exercise e.g. glucose tablets, lucozade drink. Use any of these if you get any of the symptoms of low glucose levels e.g. tremors, sweating more than normal when exercising, uneven heart beat, blurred vision, tingling fingertips or confusion.
Stop activity and see you GP if you experience any of the
following:
- Any discomfort in your chest or upper body brought on by exertion
- Any unusual breathlessness on exertion
- Any worsening of existing symptoms
- Any dizziness or nausea on exertion
- If you faint during or just after undertaking physical activity
- If you get palpitations during activity.