The more physically active you are, the greater the health benefits will be. Any activity, even at a slow pace, can have health benefits. Some activity is better than none at all. Regular physical activity helps: reduce your risk of heart disease and stroke lower blood fats (cholesterol and triglyceride) levels lower your blood pressure assist with weight loss and maintaining a healthy weight improve your mood. When you have diabetes, there are some extra things to consider before, during and after exercise. blood glucose monitoring adjusting insulin doses high blood glucose levels hypoglycaemia. Read more about the benefits of physical activity and things to consider in our fact sheets: Physical activity fact sheet Regular physical activity is one of the most important things you can do to improve your general health. It can also help manage your diabetes. Available in other languages Download now Managing hypoglycaemia fact sheet Hypos can occur in people who use insulin and some other types of glucose-lowering medications. Learn about how to recognise the signs and manage hypoglycaemia. Read now Blood glucose monitoring fact sheet Checking your blood glucose levels can help you manage your diabetes. You will be able to see what makes your numbers go ‘up’ or ‘down’. Available in other languages Download now Getting started Check with your doctor before starting any new exercise or activity program. It is important to make sure it is suitable for you. If you are on insulin or other glucose lowering medications, you may need to take special precautions when exercising, to prevent your blood glucose level from dropping too low (also known as hypoglycaemia or a hypo). Make sure you discuss this with your doctor, diabetes nurse practitioner or diabetes educator. Looking after your feet If you have peripheral neuropathy, or nerve damage usually in hands and feet, it is important to talk to your diabetes health professionals such as a podiatrist before beginning or increasing exercise. This reduces the risk of ulcers and other diabetes-related complications. Ask your diabetes health professionals about looking after your feet when exercising. How healthy are your feet? Learn the early signs of foot problems and how to look after your feet. Do our foot health quiz to find out if you have very-low, low, moderate, or high-risk feet. Go to Foot Forward Foot health podcast Listen to our Annual cycle of care podcast series to learn more about foot health checks and seeing a podiatrist. Available in other languages Listen now Types of physical activity Physical activity is any movement you do that leads to your muscles needing to use glucose for energy. Exercise is any physical activity you do to improve of maintain your physical fitness. Doing a combination of different types of exercise can help you manage your diabetes. Aim to do at least 30 minutes of moderate intensity aerobic exercise every day and resistance exercise at least two or three times a week. There are two main types of exercise: aerobic exercise and resistance exercise. Examples include: Aerobic exercise—walking, dancing, aerobic exercise classes, cycling, swimming, yoga, lawn bowls, and walking up the stairs rather than taking the lift. Resistance exercise—moving from sitting to standing or doing squats or wall push-ups, machine weights, dumbbells, resistance bands, or household items such as cans of food or bottles of water. Talk to a qualified exercise professional such as an exercise physiologist or physiotherapist about a resistance program to suit your needs. Ask your general practitioner (GP) if you are eligible for a rebate from Medicare to see an exercise physiologist or physiotherapist. Check with your private health fund provider to see if they offer rebates for exercise physiologists, physiotherapists, and exercise programs. Sport and diabetes Having diabetes needn’t be a barrier to actively enjoying sports and exercise. Sportsmen and women with diabetes are common. By testing your blood glucose levels around exercise, you can learn how different sports and session lengths affect your blood glucose levels. Go to Exercise and Sports Science Australia to find an exercise physiologist near you. Go to as1diabetes to find out more about young people and sport. My child is starting school Support for families, schools and health professionals so that kids with type 1 diabetes can stay safe and healthy at school. Go to Diabetes in Schools Support to exercise with diabetes Learn how to manage diabetes and exercise confidently with our free programs and resources. Register for a diabetes program. Beat It This 8-week online program will help you on your journey to a healthier and more active life. Find an online program. Ready set go, let’s move Available anywhere, anytime. In these short modules, you’ll build an individualised exercise plan to help you become more active. Go to Ready set go, let’s move. Physical activity and type 1 diabetes Watch our short videos for answers to common questions about exercising with type 1 diabetes. Watch the videos. More information and support Call the NDSS Helpline on 1800 637 700 and ask to speak to a dietitian. Find a dietitian near you Call Dietitians Australia on 1800 812 942 or you can find an Accredited Practising Dietitian (APD) on their website. Go to Dietitians Australia Find a podiatrist near you Go to the Australian Podiatry Association to find a podiatrist (with specialised knowledge of diabetes) on their website. Go to Australian Podiatry Association Find an exercise physiologist near you Go to Exercise and Sports Science Australia to find an accredited exercise physiologist on their website. Go to Exercise and Sports Science Australia Find a health service or health professional near you Go to healthdirect to find a diabetes health service or diabetes health professional on their website. Go to Healthdirect Featured resources Physical activity fact sheet Regular physical activity is one of the most important things you can do to improve your general health. It can also help manage your diabetes. Available in other languages Download now Managing hypoglycaemia fact sheet Hypos can occur in people who use insulin and some other types of glucose-lowering medications. Learn about how to recognise the signs and manage hypoglycaemia. Read now Blood glucose monitoring fact sheet Checking your blood glucose levels can help you manage your diabetes. You will be able to see what makes your numbers go ‘up’ or ‘down’. Available in other languages Download now
