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Physical activity

Overview

Exercise is important for your general health and well-being. If you have diabetes, you can still exercise if you take some precautions, depending on your:

Type of diabetes
Pre-exercise blood sugar level
Medication and timing
Recent food intake
General health condition

Recommendations

Frequency
Aim to exercise 3 to 7 days per week. Aerobic and stretching exercises can be done every day, with strength training on alternate days.

Intensity
Aim for moderate intensity, i.e., talk but can’t sing while exercising.

Time
Aim for 150 - 300 minutes of exercise per week, with at least 2 days per week of muscle strengthening. Do more to lose weight.

Type
Include a combination of aerobic, resistance and flexibility (stretches) exercises. Progress to include other types of exercises such as balance, agility and even power training.

Regular physical activity benefits you in many ways

Improves productivity
Boosts attention, memory and creativity

Improves overall mood
Reduces stress and improves mental health

Increases health benefits
Reduces risk of colon cancer, heart diseases, diabetes and high blood pressure

Increase fitness levels
Improves strength and stamina

Taking small steps towards an active lifestyle

Make it a habit to do a few of these activities throughout your day.

Take the stairs instead of the lift

Brisk walk for 10 minutes

Walk around every hour

Take 10,000 steps daily

Get off 1 bus stop earlier and walk

Exercise with family and friends

How to exercise safely

Start slow if you have not been physically active

Wear comfortable clothing and appropriate footwear
(well-fitted shoes with adequate support)

Check your feet for wounds before and after exercising

Exercise at a cooler time
(mornings or evenings, or in a cooler environment)

Bring along healthy snacks or sugar-containing sweets, in case of hypoglycaemia
(low blood sugar)

Keep hydrated

Exercise with family and friends

Progression of aerobic exercise

Once you’re ready, you can add more structure into your routine. You can progress to higher intensities of exercise based on your individual exercise tolerance.

There are 3 methods for challenging your aerobic fitness:

Increase your speed e.g., Walking on a treadmill at 3.5km/h → 3.8km/h → 4.2km/h
Increase your resistance e.g., Lifting hand-weights of 0.5kg → 1kg → 1.5kg
Increase your duration e.g., Going for a walk for 20 min → 30 min → 40 min

Managing pain

Post-exercise muscle soreness

Normal and expected discomfort occurs between 24 and 48 hours after activity (especially if you are new to the activity).

Such discomfort usually resolves on its own.

If it is (1) excessive in intensity or (2) persists longer than 2-3 days, consider reducing the duration or intensity of your exercise.

Claudication pain* for those with peripheral vascular disease

Only exercise to the point of moderate pain (i.e., 3 out of 4 on the claudication pain scale).

Sit and rest intermittently when moderate pain is reached, and resume only when pain is COMPLETELY alleviated.

0 = no pain

Resting or early exercise effort

1 = very mild pain
(onset of claudication)

1st feeling of any pain in legs

2 = mild pain

Pain which the patient’s attention can be diverted

3 = moderate pain

Intense pain from which patient’s attention cannot be diverted
(Most exercise programmes may recommend cessation of exercise at this point)

4 = severe pain

Excruciating and unbearable pain

* Pain in your thigh, calf or buttocks when you walk, which can make you limp.
Source: https://www.hopkinsmedicine.org/health/conditions-and-diseases/claudication

Injury management (for minor sprains and strains)

Rest for 48-72 hours, and avoid excessive movement to the injured area.
Apply ice to the affected area for 10-15 mins. Take precautions: (1) use a towel – do not apply directly against your skin; (2) do not apply onto open wounds; (3) check your skin’s integrity and condition after applying ice.
If possible, keep the injured area elevated to reduce swelling.
Seek medical attention if the injury does not improve.

Stop when you experience these symptoms

When exercising, please rest or stop if you experience the following symptoms of hypoglycaemia (i.e., when your blood sugar level is less than 4 mmol/L).

Hunger
Hand tremors
Abnormally fast heartbeat
Difficulty breathing
Fatigue
Mood changes (e.g., anxiety, irritability and nervousness)
Dizziness or headaches
Pain (especially in the chest or abdomen)

Delay or postpone exercise if you are feeling unwell. Always listen to your body.

Videos

Exercises for those with full mobility

Mobility Level: Full Activity Level: Active 完整活动能力 – 活跃 Mobiliti Penuh – Aktif முழுமையாக நடுமாடும் திறன், சுறுசுறுப்பு

Mobility Level: Full Active Level: Semi-Active 完整活动能力 – 半活跃 Mobiliti Penuh – Semi-Aktif முழுமையாக நடுமாடும் திறன், பாதியளவு சுறுசுறுப்பு

Exercises for those with limited mobility

Mobility Level: Limited Active Level: Active 活动能力有限 – 活跃 Mobiliti Terhad – Aktif குறைந்தளவு நடமாடும் திறன், உடல்ரீதியாக சுறுசுறுப்புடன் இருப்பது

Mobility Level: Limited Active Level: Semi-Active 活动能力有限 – 半活跃 Mobiliti Terhad – Semi-Aktif குறைந்தளவு நடமாடும் திறன், உடல்ரீதியாகப் பாதியளவு சுறுசுறுப்பு

Mobility Level: Limited Active Level: Sedentary 活动能力有限 – 不活跃 Mobiliti Terhad – Tidak Aktif குறைந்தளவு நடமாடும் திறன், உடல்ரீதியாக சுறுசுறுப்பாக இல்லாமை

Exercises for those with wheelchair users

Mobility Level: Wheelchair Users Active Level: Active 轮椅使用者 – 活跃 Pengguna Kerusi Roda – Aktif சக்கர நாற்காலியைப் பயன்படுத்துபவர், உடல்ரீதியாகச் சுறுசுறுப்பாக இருப்பவர்

Mobility Level: Wheelchair Users Active Level: Semi-Active 轮椅使用者 – 半活跃 Pengguna Kerusi Roda – Semi-Aktif சக்கர நாற்காலியைப் பயன்படுத்துபவர், உடல்ரீதியாகப் பாதியளவு சுறுசுறுப்பாக இருப்பவர்

Mobility Level: Wheelchair Users Active Level: Sedentary 轮椅使用者 – 不活跃 Pengguna Kerusi Roda – Tidak Aktif சக்கர நாற்காலியைப் பயன்படுத்துபவர், உடல்ரீதியாக சுறுசுறுப்பாக இல்லாதவர்

Section:

CONTRIBUTED BY

Ministry of Health