It's World Diabetes Day this weekend!
This Saturday the 14th of November is World Diabetes Day. Globally, 1 in 11 people or 463 million people worldwide have Diabetes (International Diabetes Federation). In Australia, Diabetes affects around 1.7 million people.
So, world Diabetes Day is a fantastic opportunity to raise awareness of this common condition and to provide some health and wellbeing tips that can support our community or people you know, who may be living with or at risk of Diabetes.
How well do you know Diabetes?
Diabetes is a complex medical condition that can affect the entire body, characterized by the bodies inability to maintain adequate levels of glucose in the blood.
What is glucose you might be wondering? Glucose is a type of sugar which is the core source of energy that our body needs to run. It primarily comes from what we eat. Glucose, it is converted into energy with the help of insulin, which is also produced by the human body.
The three types of Diabetes
Type 1 – Type 1 Diabetes is an autoimmune condition that is unrelated to lifestyle choices.
With Type 1 Diabetes, the body’s immune system inhibits or destroys the pancreas cells that are needed to produce insulin. Type 1 diabetes will require insulin support.
Type 2 (T2DM) – Type 2 Diabetes is a version of Diabetes that presents itself due to three main factors:
- The body progressively becomes resistant to insulin.
- Genetic and family history component
- Lifestyle factors - regular PA and active lifestyle, dietary changes and weight management.
Gestational Diabetes - Gestational Diabetes can develop in women during pregnancy. Most of the time, after the baby has been born, Diabetes will disappear. In some instances, blood glucose levels can remain high after birth.
Tips and health and wellbeing advice - Easy exercises to help manage Diabetes
Exercise, alongside other modifiable lifestyle factors, has been shown to prevent or delay of over 50% of cases of Diabetes (Diabetes Aus).
How often and what type of exercise can I do you may ask? Exercise Physiologist Jack, outlines the frequency, intensity, time and type of exercise that can assist with managing Diabetes below!
This starting exercise program can be completed at home, or in-Centre with minimal equipment.
If you have been diagnosed with Diabetes, and your physical activity levels/exercise are low, then a small amount of exercise a day is all it takes to improve your health.
The daily amount of exercise recommended for those with Diabetes is 5-10 minutes of low-moderate exercise, 1-2 times a day.
For example, a walk around the block with a family member or friend is a great way to get started. If you can comfortably talk to this person, you are working in that low-moderate intensity.
Tip: Starting is always the hardest part! If you choose a manageable amount of exercise that aligns with your schedule, that is a good way to start and build up your fitness and confidence exercising.
Eventually, the recommended goal to aim for is 210 minutes of moderate aerobic exercise a week, which breaks down to 30 mins/day, 5 days out of 7.
Once you have got into a routine, you can start to increase the length of time or distance of your activity. You can also increase the intensity of your walk, which can be achieved by speeding up your pace. If you are still walking with a friend/family member, then increasing your pace will make it harder to hold a conversation with them!
Type of exercise
Aerobic or resistance training is a great way to get your daily exercise in.
- Aerobic - This aerobic exercise can consist of walking, cycling, swimming or even rollerblading!
- Resistance training - most people will know as weights training. This type of exercise is very beneficial to manage Diabetes.
Starting small, especially if you are new to weight training, is always a good idea and there are lots of exercises you can complete at home.
If you don’t have dumbbells, cans of food or milk bottles filled with water make a great replacement. For every litre of water in the bottle, you add an extra kilogram of resistance!
Meet our Exercise Physiologists
Jack is an Accredited Clinical Exercise Physiologist from Knox Leisureworks in Boronia.
He has a wide range of experience working with a variety of Cardiovascular, metabolic, disability and musculoskeletal conditions. Jack’s goal is to provide people with the knowledge and understanding of their health and exercise to independently improve their life.
*Please note: If you believe you have an underlying issue present, and/or your back pain is getting worse, please seek individualised expert advice from a health professional.