There are many benefits of being active when you are living with a long-term condition.
For those with type 2 diabetes, regular exercise can help the body use insulin better by increasing insulin sensitivity. This can help you:
Diabetes and hypertension can affect people in unpredictable ways. This makes it hard to know what type of activity you should do.
It’s also understandable that starting a new exercise routine can be daunting.
That’s why it’s important to remember that even small victories count. You will find a few links at the bottom of this article to help you learn more and get started.
There is no single answer here. What’s important is finding a way to exercise that you enjoy.
You might find that joining an exercise class or finding a friend to exercise with is a good option.
The aim is to be active most days of the week. Try walking to work or using stairs instead of lifts or escalators to keep your activity up.
In general, it’s best to try and do a mixture of different types of activity. They will all have other benefits and use different parts of your body.
For example, swimming can make you breathe harder and increase your heart rate. Something like yoga can help improve strength.
There may be some exercises that aren’t suitable for you. Exercise can also affect blood sugar levels.
Speaking to your healthcare professional or a physiotherapist is always best. They can give you personal advice if you're unsure.
For most adults, a good target is 1 hour and 30 minutes of moderate activity per week. Or 75 minutes of vigorous exercise plus two sessions of muscle-strengthening activity.
Your activity and intensity should be appropriate for your fitness. Build up gradually if you haven’t exercised in a while.
A few examples of moderate activity are:
Vigorous exercise would include:
Activities that strengthen muscles include:
If you have complications from diabetes, you can still exercise, but you might need to be more selective.
For example, you might need to avoid high-intensity activity and heavy lifting. But, there are lower-impact exercises, such as swimming or cycling, which you can try.
If you have problems with your feet, you might find chair-based exercises are better for you.
Remember that a little bit of activity has many benefits for your health. Do as much as you can and reward yourself for any small changes you make.
Disclaimer
This article is for educational purposes only and should not be used as a substitute for medical advice. Always speak to your doctor, nurse or pharmacist about your individual care. The information reflects NHS and NICE guidance at the time of publication.
Mirror is your medical AI note-taker. It helps you remember everything from medical consultations.
