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Diabetes Hub: Guide to Managing Diabetes

National Diabetes Reference Materials - An initiative under the War on Diabetes

Home > Active Lifestyle - Appropriate Exercises

Appropriate Exercises

What exercises are appropriate for me?
Step 1: Determine mobility level
1. On your own, do you have any difficulty standing up from a seated position without using your arms? Yes No
2. On your own, do you have any difficulty walking for about 1 bus stop (~400m) without resting and using walking aids? Yes No
3. On your own, do you have any difficulty climbing up 10 steps without resting, using handrails or walking aids? Yes No
4. On your own, do you have any difficulty getting up from the floor without using furniture or other aids? Yes No

Count how often you answer ‘Yes’

  • Full mobility

    ‘Yes’ 0 or 1 time

  • Limited mobility

    ‘Yes’ 2 or more times

Step 2: Determine activity level
Sedentary

seldom exercise

Semi-active

some exercise

30 minutes, 3 times per week, at less than moderate intensity (can talk but can’t sing), for past 3 months

Active

regular exercise

30 minutes, 3 times per week, at moderate intensity (can talk but can’t sing) to high intensity (can only say a few words) for past 3 months

Step 3: Get relevant handouts

Each category refers to a set of physical exercises customised for the patient’s mobility and activity levels. This assessment tool is designed for use by individuals as a guide to calibrate their physical activity based on their mobility and activity levels. Complete steps 1 to 3 to identify the relevant category of handouts for the individual.


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