How to get off the sofa
To stay fit and flexible, try these exercise-boosting tips. LITTLE BY LITTLE: Pushed for time? “Split your exercise into three 10-minute blocks, such as skipping, going for a walk and jumping on a trampoline;’ suggests Martha.
KEEP EXERCISE FUN AND VARIED: Try belly dancing, hiking or rollerblading - the more social interaction and buzz-factor, the more likely you will be to keep it up.
Doing both aerobic exercise (such as cycling) and resistance exercise (such as weights) is the best way to maximise the effects of exercise on blood glucose control in type 2 diabetes, according to research by the Universities of Calgary and Ottawa. “Discuss the safety of lifting weights with your doctor as it can increase blood pressure;” warns Martha. “If you lift weights, don’t hold your breath, as this can put pressure on your heart.”
JOIN A TEAM SPORT: Playing netball, indoor soccer or basketball in a team will motivate you to keep showing up. EXERCISE AT LUNCH: Walk to the park or go to the gym during your lunchbreak, or start a touch-football competition, tennis round robin or walking group with co-workers. PROTECT YOUR EYES: Discuss with your doctor the safety of activities that involve rapid head movements, such as kickboxing and basketball. In studies of people with diabetes who have moderate eye problems, aerobics and strength training have not been shown to worsen vision, retinopathy or eye swelling.
WATCH YOUR TECHNIQUE: “If you have blood pressure or other vascular problems, avoid exercises that involve isometric contractions, where you keep muscles still while resisting force, such as holding a push-up;” says Martha.