Exercising and moving more can also help you reduce your risk of type 2 diabetes. Aim to walk quickly or do something else to get you a little out of breath for 30 minutes, at least five days a week. If you’re short of time, do it in three 10-minute slots.
Breaking up long spells of sitting or lying is important, as this has also been shown to have an associated risk with type 2 diabetes. So, if you’re sitting at a desk or lying down watching TV, for example, make sure you stretch or move often. Get some ideas on our exercise resources page – including seated exercises.
Stopping smoking and sticking to government guidelines on alcohol units can also help you reduce your risk of type 2 diabetes.
Am I at risk?
About 90% of people that have diabetes have type 2. Normally it occurs in people over the age of 40 but there are some cases of younger people developing it. It generally develops slowly so you may not notice any symptoms of it, or there may be no symptoms at all.
This is why it is important to know your risk for developing type 2 so you can take action to prevent it from occurring. The following are established risk factors for developing type 2:
- You are overweight, in particular if you carry weight around your middle.
- If you have high blood pressue
- If you have a parent, sibling or child with diabetes
- It’s 2-4 times more prevalent in people of South Asian descent and African-Caribbean or Black African descent, and may occur at a younger age (e.g. over 25)
Move More
Being physically active is good for diabetes whatever type you have. This also includes people with prediabetes. Whether you feel able to go for a run or a swim or can manage some arm stretches or on-the-spot walking while the kettle boils, it all makes a difference.
That’s because being physically active helps insulin work better in your body – either the insulin you take or the insulin your body makes. This helps keep your blood sugar levels within target and helps prevent other health problems linked to diabetes, known as complications.
Benefits of exercise
There are many benefits of being active when you have type 1, type 2 or other types of diabetes. Moving more can:
- Help your body use insulin better. If you take insulin, regular activity may reduce how much you need to take by reducing insulin resistance
- Help you keep your blood sugar levels within target range and improve your HbA1c
- Help some people with type 2 diabetes put it into remission
- Help reduce blood pressure and improve cholesterol which helps protect against other health problems caused by diabetes like heart disease.
- Help you lose weight if you need to and keep the weight off after you’ve lost it.
- Give you energy and help you sleep
- Help your joints and flexibility
- Help your mind as well as your body - exercise releases endorphins, which you could think of as happy hormones. Being active is shown to reduce stress levels and improve low mood.
Best exercise for diabetes
There isn’t one type of physical activity that’s best for everyone with diabetes.
What’s important is that it gets your body moving more, that you enjoy it and that it fits into your life at a time that works for you. And that it’s appropriate for any pain or other health problems you have including diabetes complications.
Starting small is sensible if you are new to exercise and have pain or haven’t been active for a while. It means you won’t overdo it and can stop if something hurts.
If you use insulin or other medication that lowers your blood sugar levels, it’s important to check your blood sugar levels before and after exercise.
Ideas for keeping active at home
Try:
- on-the-spot walking during TV ad breaks
- stretches for your arms and legs whilst sat in a chair
- vacuuming your home or washing your car
- gardening - if you have a garden. If you don’t, do you have any house plants you can water, prune and re-pot while standing up
- put some music on and have a dance
- stand up for work meetings or phone calls and consider a standing desk
Ideas for keeping active when out and about
Try:
- getting off the bus or tube one stop earlier, or parking further away from your destination
- taking the stairs instead of the lift or escalator
- carrying your shopping home. The bags will act as weights.
- walking or cycling for small journeys, rather than using a car or public transport.
Ideas for keeping active at work
Try:
- walking meetings, using hands free equipment to chat whilst moving around in a safe environment
- standing when you’re on the phone or trying to use a standing desk
- chair-exercises like sitting and lifting your arms up
- putting set break times in your work diary every day and using the time to be more active - eg going for a walk and getting some fresh air
- stretching for 5 minutes after every meeting; this can also be a great way to relieve stress.
Improving your diet
Having diabetes means that your body is less able to control the amount of glucose (sugar) in the blood.
Food choices and eating habits are important in helping you to control your diabetes. You do not need to follow a special diet but you may need to make some changes to your current eating habits. You will be able to enjoy a healthy balanced diet, which is suitable for the whole family.
The Eatwell Guide shows the food groups which make up the correct balance of foods for a healthy diet.
Our Diabetes and Health Eating leaflet can be found here diabetes-and-healthy-eating.pdf. The leaflet gives more recommendations and advice on healthy eating.
- Choose drinks without added sugar
- Choose higher fibre carbs
- Cut down on red and processed meat
- Eat plenty of fruit and veg
- Choose unsweetened yogurt and cheese
- Be sensible with alcohol
- Choose healthier snacks
- Include healthier fats in your diet
- Cut down on salt
- Get vitamins and minerals from food instead of tablets
The weight management and Type 2 Diabetes Prevention Service
provide a specialist service which supports people in Fife to lead a healthy lifestyle, lose weight and improve their health. We also offer tailored support for those living with or at risk of type 2 diabetes.
Weight Management and Type 2 Diabetes Prevention Service | NHS Fife
