Recommendations from the Canadian Society for Exercise Physiology, for adults 18 to 64 years of age, whether diabetic or not:
- At least 150 minutes per week of moderate- to high-intensity aerobic activity, over at least 3 days, remaining inactive for no more than 2 consecutive days;
- Add at least 2, preferably 3, muscle-and-bone strengthening sessions per week.
Types of exercise
Aerobics
Definition:
Aerobic exercises use continuous rhythmic movements that work the same muscle groups during more than 10 minutes at a time. These exercises generate energy while benefiting the heart, lungs and cardiovascular system.
Exercises:
Dancing, brisk walking, swimming, skating, snow-shoeing, cross-country skiing, bicycling, etc.
Benefits:
- Increase energy expenditure, thereby increasing the amount of glucose (sugar) used by the muscles;
- Reduce the risks of diabetes complications: cardiovascular disease, nephropathy (kidneys), retinopathy (eyes) and neuropathy (sensitivity, nerves);
- Help control weight, thereby controlling the diabetes.
Strength
Definition:
Strength exercises apply a force against resistance. They use short, repetitive movements with free weights, weight equipment, elastic bands or the body’s own weight to increase muscular strength and/or endurance.
Exercises:
Cutting and stacking wood, raking leaves, climbing stairs, sit-ups and push-ups, working out on weight equipment, free weights or bands to develop muscle mass and/or tone, etc.
Benefits:
- Improve strength, body composition and posture;
- Improve glycemic control.
For people with type 2 diabetes:
- Improve bone mineral density, thereby preventing osteoporosis.
Tips:
- Select light weights (cans, water-filled bottles) and do multiple repetitions (two sets of 20 reps per movement, for example).
- Learn the proper technique for each movement so you don’t overstress your back and joints.
- Breathe normally during the exercise. Don’t hold your breath.
If you have eye or kidney problems, consult your doctor before doing strength exercises.
Flexibility
Definition:
Flexibility exercises use stretching to gently lengthen the muscles. They make the joints more flexible and increase range of motion.
Exercises:
- Stretching the muscles of the lower back or the hamstrings.
- Some types of exercise, like yoga, incorporate both strength and flexibility exercises.
Benefits:
- Help make daily functional motion easier;
- Help relax the muscles and reduce the risk of injury.
The benefits of flexibility exercises for diabetics have not yet been proven.
A question of intensity
The intensity of a physical activity is determined by the energy expended (number of calories burned). The more intense the activity, the greater the energy expended.
If you chose an activity with a low-energy expenditure, you will need to do it for a longer period of time to expend the same amount of energy as with a more vigorous activity (like running or swimming laps).
Some examples of intensity levels:
- Low: brisk walking, golf with a cart, slow skating, casual swimming, bowling, social dancing, shopping.
- Moderate: lawn mowing, golf (carrying your clubs), jogging, swimming laps, tennis, aerobic dance, downhill skiing, bicycling.
- High: shovelling snow, running, cross-country skiing, soccer, hockey, basketball, racquet ball.