New Year is a good time to think about starting an exercise plan, but it can be hard to know where to start. Especially if you don’t really want to!

Making a resolution to get more active is easy to do, but actually getting started can be a challenge. While some people seem to enjoy exercise, for many of us, the couch seems a much better option. Particularly after a long, hot day.

The good news — even if you don’t believe it — is that you will probably end up feeling glad you made the effort to get moving.

The benefits to exercise are many:

• Improved mental wellbeing including reduced stress, anxiety and depression
• Improved glucose levels
• Improved blood pressure
• Improved cholesterol
• Increased muscular and bone strength
• Increased cardiorespiratory fitness
• Improved balance
• Weight maintenance or loss (if that is your goal).

These benefits are particularly important if you are living with diabetes. Exercise can be a key part of your diabetes treatment plan to help you manage your blood glucose levels.

When you exercise, your body requires needs more glucose to provide energy. To get this energy, your body increases its sensitivity to insulin to allow glucose into your cells. Also, when you are using your muscles during exercise, “magic doors” appear on your muscle cells (also known as glut 4 receptors). These also enhance uptake of glucose into your cells for energy.

The benefits don’t stop the moment you do. Increased insulin sensitivity can last for up to 48 hours after exercise. You can make the most of this and help manage your blood glucose levels by exercising at least every second day. Exercise can also increase your lean muscle mass. More muscle mass means more there are “magic doors” that can open during exercise.

What sort of exercise?

But what sort of exercise will work for you? For people living with diabetes, the guidelines recommend 150 minutes of moderate intensity exercise on most days of the week, without going for more than two days without exercise (remember the insulin sensitivity lasting 48 hours).

Muscle strengthening or resistance exercise is recommended on at least two days per week. Some people may experience a short-term rise in blood glucose levels after resistance exercise or higher intensity exercise. This is due to hormones in the body responding to increased energy requirements and the “stress” that is being placed on the body.

Let’s break the guidelines down further. Moderate intensity exercise is any form of exercise that increases your heart and breathing rate, and you may start sweating, but you can still hold a conversation. The type of exercise you do is entirely up to you! What do you enjoy? What can you see yourself doing? Do you have any injuries or pain to consider?

Many people enjoy walking, cycling, swimming, aerobics, gym, group fitness classes, online fitness programs or personal training sessions. The key is to find an activity that you enjoy because you are more likely to keep doing it.

Muscle strengthening exercise or resistance training is any form of exercise that puts a load on your muscles. That load might be your own body weight, gym equipment or good old fashioned physical labour.

If you are still unsure, speak to an exercise physiologist who will be able to give you ideas or prescribe you an exercise program, particularly if you have other conditions, injury or pain. It’s always a good idea to speak to your GP if you are starting a new exercise program.

Reasons to be careful

There are some extra considerations if you’re planning to get active, particularly if you are on insulin or a sulfonylurea (such as Glipizide, Gliclazide, Diamicron or Minidiab). Due to the blood glucose lowering effect of exercise, hypoglycaemia can occur.

You can still exercise and reduce your risk of hypos by:

• Ensuring you have adequate energy prior to exercise (consume carbohydrates).
• Adjusting your insulin dose (speak to your health care professional or come along to our Type 1 Tactics for Exercise program if you are living with type 1 diabetes and use insulin pens).
• Consume carbohydrate snacks during exercise (particularly if exercise last more than 30 minutes).
• Check your blood glucose levels before and during exercise.
• Have a bedtime carbohydrate snack and check blood glucose overnight.

For more information on how to adjust your medication for your exercise activity, speak to your diabetes educator who will be able to assist you.

West Australians can call our Diabetes WA Helpline for free. If you’re living in regional WA, you also have free access to our Diabetes WA Telehealth Service.

Words: Georgina Keogh-Fisher