What is considered activity | Before you start | Where to begin | Basic tips
What is considered activity
Any form of physical work.
Recommended minimum physical work:
- for adults: half an hour five times a week (which means only 2.5 hours out of 168 hours a week)
- for children: an hour daily.
We recommend that everyone take at least 10,000 steps during the day — you might find a pedometer useful.
An active lifestyle can be achieved through very small changes in the daily routine.
Before you start
Just because you have diabetes does not mean that you cannot become more active. However, this means that before you do this, you should consider the following factors: blood glucose levels, your medication and possible injections.
You should see a doctor, especially if you:
- Are taking any medication related to diabetes or heart function
- Have health complications from diabetes (e.g., leg problems, visual disturbances)
- Not sure which type of physical work is right for you
- Have the following health problems: high blood pressure, sore throat, osteoporosis, asthma, or cases
- heart attacks in the past. Chest pain can tell you which type of physical activity is not right for you.
Where to begin
It is important to find something that is pleasant and accessible to you personally. Here are some tips.
Walking
- Instead of meeting friends and family for coffee, why not invite them to go shopping?
- Try to drive less by car, leave it at home if you go somewhere nearby.
- Get off public transport 2-3 stops earlier and walk the remaining distance.
- Park at the farthest spot.
- Instead of sitting at the table during your lunch break, take a short walk.
- Invite a friend who has a dog to walk with their pet.
- Use the stairs, not the elevator.
Dancing
It is becoming an increasingly popular way to keep fit and meet people. Salsa, belly dancing, bangra or aerobic dances — the choice is unlimited!
Swimming
A great way to relax, but you can make swimming even more fun with water aerobics.
Household work — cleaning, plant care, repairs — all this is useful for you no less than for your home.
Golf
Walking to and retrieving balls from 18 holes is a wonderful physical exercise that is also great stress reliever.
Join the kids in their games.
Play ball with them, or even roller-skate with them.
Bowling
A fun and fun way to be more active.
Cycling
A great way to drive out of town.
Basic Tips
- If you have been sedentary for several years, it will take your heart and muscles time to adapt to the new environment.
- Set yourself daily, weekly, or monthly goals.
- Keep track of the work you’ve done so you can track and reward yourself with the results you’ve achieved.
- Make your activities varied so you don’t get bored. Don’t be afraid to include new types of physical work.
- The positive changes may not be noticeable during the first few weeks. But soon you will definitely notice them.
- If an active lifestyle becomes your habit, you will achieve great results.
- Find the type of physical activity that you enjoy the most and achieve the best results in. Get your family and friends involved as well.