If you have kids, finding time to be active can be hard to squeeze in along with everything else. But exercising together will benefit everyone, says exercise physiologist CARLY LUFF

The cool, clear days of autumn are a great time to get outside and get exercising. For family members living with diabetes, regular exercise can help to manage blood glucose levels, have a positive effect on psychological wellbeing and reduce the risk of diabetes-related complications. For those without diabetes, exercise can reduce their risk of developing diabetes and other chronic diseases and help with weight management. Not to mention the mental health benefits for everyone of getting active and spending time together away from screens and housework.  

Personally, I’m look forward to the day I can cycle alongside my four-year-old rather than chasing his bike (although it does get me running, which I don’t mind.) I have fond memories of family bike rides from when I was younger and hope my son will look back one day and feel the same.   

Here are some ways to get active as a family and help your kids build good habits for life. While I can’t promise your teens will come along without some pleading, you will hopefully find something they agree to do, and they will almost certainly thank you one day.  

Hiking  

There are so many beautiful trails around WA and autumn is the perfect time to explore them. Visit Trails WA to find a hike suitable for your family, including ones that are wheelchair- and pram-accessible.  

Biking  

Riding to a local playground, a park or your favourite lunch spot and back is a great thing to do with kids. There are some child-friendly trailers around, or you can add a baby seat to your bike and leave the car at home for shorter journeys.  

Swimming 

Local pools tend to be a bit less crowded in autumn, and even little ones will enjoy a swim if the water is warm. If you’re not a confident swimmer, autumn and winter are the ideal time to take some adult swimming lessons so you can join your kids in the water when summer rolls around again.  

The beach is also lovely in autumn – warm up with a ball game on the beach and then dive in for a quick dip or just go for a long walk collecting shells. Both pools and beaches often have free barbecues and a playground, so bring some food and stay out even longer.  

Team sports 

Play a game of footy, netball, basketball or tennis together. If your kids play a team sport, some one-on-one practice will help their game, and if they have friends over, you’ll have enough players for a match – whoever wins can choose what to have for dinner or the movie that night.  

Dancing

Have a dance party at home – Bluey soundtrack optional. This is a great way for smaller kids to burn off energy at the end of the day.  

Gardening

Working on a garden project together is both active and rewarding. Teach your kids to water the garden and help out and you may find they spend more time out there.  

Geocaching 

Tech-savvy families might like to try this modern form of treasure hunt, which will get your kids outside and exploring without even noticing it’s exercise. Visit Geocaching Australia to find treasure hunts in your area.  

Group classes

Apps like Mindbody can help you to find group classes in your area. There is a variety of options available from strength classes to yoga and meditation. 

Don’t forget to visit your local council website to see what programs are running in your area – these are often the best place to find affordable options including outdoor equipment, local trails, free yoga and fitness classes, seniors’ events and community sports. Your local Facebook group is also a great option for finding under-the-radar activities. 

Exercising with diabetes 

If you are planning an activity and someone living with diabetes is involved, you might need to pack a hypo kit and ensure it is readily available. For people living with type 1 diabetes, the timing, type, duration and intensity of exercise can all impact blood glucose levels. Here are some things to consider when planning an activity.  

• Check your BGLs before, during and after physical activity. 

• In general, for activities over 30 minutes you may need to adjust your carbohydrate intake or insulin doses to prevent hypoglycaemia. Talk to your health care team for support.  

• Stay hydrated before, during and after exercise. 

• Avoiding injecting insulin into exercising limbs.  

• Avoid exercising if ketones are present in your blood or urine, if you are unwell, or if your BGLs are too low.  

Type 1 Tactics for Exercise 

Is concern over your blood glucose levels holding you back from being active or trying something new? You might benefit from attending a Type 1 Tactics session.  

This three-hour group session gives you practical tactics to confidently plan and manage your activities. Connect with others living with type 1 diabetes to learn, problem-solve and strategise alongside a credentialled diabetes educator. 

This program is suitable for people currently using insulin pens to manage their type 1 diabetes. It doesn’t matter what level of activity you are currently doing, from a morning stroll to training for an event, all are welcome. 

Type 1 TACTICS aims to take away the guesswork, making being active easier and more enjoyable. Get in touch with us to find out more, and subscribe to our T1DE newsletter below to find out about upcoming events.