According to the Ministry of Health, the prevalence of diabetes among Singapore residents has increased over the decade due our ageing population as the risk of diabetes increases with age. Knowledge on diabetes care is importance as poorly managed diabetes can eventually lead to disabilities and diseases, and compromise the quality of life of individuals and their caregivers. Keeping to a healthy diet is crucial to diabetes management. What’s equally important is keeping fit through an active lifestyle.
Research has shown that physical activity helps cells to use glucose more effectively by reducing insulin resistance, which in turn keeps blood glucose levels in the healthy range. In fact, the American Diabetes Association noted that physical activity can lower blood glucose for more than 24 hours after exercise by making the body more sensitive to insulin.
According to TOUCH Diabetes Support, keeping the blood glucose levels in the healthy range is important as it can deter long-term complications such as heart problems, eye, nerve and kidney damage, and limb amputations.
If you don’t have an exercise regime, start slow and build up your routine at a steady pace. Take heart in the knowledge that a few minutes of walking or even cycling a day can benefit you too.
Here’s how you can get started!
PLANNING AN EXERCISE ROUTINE
Week 1: Take a leisurely stroll three times a week for 20 minutes
Week 2: Increase the intensity by walking three times a week for 20 minutes
Week 3: Increase the duration by walking three times a week for 30 minutes
Week 4: Increase the intensity by brisk walking three times a week for 30 minutes
PRECAUTIONS TO NOTE
As you embark on your new exercise routine, do take note of the following precautions:
TOUCH Diabetes Support aims to build a community of care and support for people living with diabetes. Since 1992, TDS has been delivering impact into the lives of people with diabetes by empowering them to achieve good control of their sugar levels through lifestyle changes and regular health checks.
For more information on TOUCH Diabetes Support, please click here.