Exercise and diabetes. a pictorial guide

Transcription

1 Exercise and diabetes a pictorial guide

2 This booklet explains how exercise and being physically active can help you to manage your type 2 diabetes. It is intended to be used with the help of your Aboriginal health worker or relevant health professionals. Diabetes Queensland is the leading charity and peak consumer body representing people with diabetes in Queensland and providing vital support and information to the community about diabetes. Diabetes Queensland provides telephone advice and support in Queensland. Call to talk to a dietitian or diabetes educator. The National Diabetes Services Scheme The National Diabetes Services Scheme (NDSS) provides subsidised products, information and support services to people with diabetes across Australia. People who are registered with the NDSS can access a range of free and subsidised products to assist with their diabetes management including: Subsidised testing strips for monitoring blood glucose levels Free insulin syringes and pen needles (for those needing insulin or Exenatide) Information and support free diabetes Infoline Access to Aboriginal health workers and health professionals to answer questions on diabetes. We would like Aboriginal and Torres Strait Islander Australians to register with the NDSS so we can support them better with their diabetes. NDSS registration is free and available to all Aboriginal and Torres Strait Islander people who have been diagnosed with diabetes by a doctor. Talk to your Aboriginal health worker or doctor for more information about how to register. The printing of this resource was funded through the National Diabetes Services Scheme. Acknowledgement This resource has been developed by Diabetes Australia Vic. Exercise is important 4 How exercise helps 5 What exercise can I do? 6 Planned and everyday activity 7 Exercise with a friend 8 How long should I exercise for? 9 Spend less time sitting 9 Exercise safely 10 Getting ready 11 Before exercise 12 Caution 13 Low blood glucose (hypo) After exercise 16 Exercise log 18 Diabetes Queensland would like to thank the Aboriginal people who appear in this booklet, and acknowledge Sharon Thorpe and Jennifer Browne, Victorian Aboriginal Community Controlled Health Organisation, for their help in the production of this booklet. Contents 3

3 Exercise is important Exercise can help me Regular exercise is important when you have diabetes Lower my blood glucose levels Lose weight Have stronger heart and lungs Lower my blood pressure 4 Lower my cholesterol Look and feel better 5

4 What exercise can I do? Planned exercise Anything that gets you moving You can break up your exercise throughout the day + + Walking Weight training Cycling 10 minutes 10 minutes 10 minutes = 30 minutes Everyday activity Swimming Gardening Housework Tai Chi Playing with the children Dancing Be active everyday in as many ways as you can 6 7

5 Exercise with a friend How long should I exercise for? Exercise with a friend, family member or pet minutes every day for good health minutes every day if you need to lose weight Spend less time sitting This will keep you motivated and make it more fun Avoid watching too much TV or sitting at the computer for a long time 8 9

6 Exercise safely Getting ready See your doctor to talk about your exercise plan It is important to have the right clothing and equipment Hat Sunscreen Sunglasses Raincoat Shoes Socks Umbrella Identification Water bottle 10 11

7 Before I exercise Caution I should STOP exercising when Check my feet Check my blood glucose level I feel faint, have pain or feel short of breath Carry some food with me to treat a hypo Stretch my muscles THEN tell my doctor about these problems before I exercise again 12 13

8 Low blood glucose (hypo) If I have a hypo You could have a hypo if you are taking diabetes tablets or insulin Symptoms of a hypo: 1. Stop exercising 2. Test my blood glucose level if I can Shaky or dizzy Blurred vision OR 3. Eat or drink some sugar 4. Eat some carbohydrate food Weak or tired Upset or moody Hungry Sweaty 5. Wait until I feel better before starting again 6. Tell my doctor or diabetes educator if I have had a hypo 14 15

9 After I exercise Have fun exercising It is one of the best ways to look after your diabetes Check my feet for blisters or redness Check my blood glucose level Drink water Record exercise in my log book 16 17

10 My exercise log Notes Type of activity Number of minutes Sample Walking 30 minutes Monday Tuesday Wednesday Thursday Friday Saturday Sunday 18 19

11 Funding for printing this resource was provided by the National Diabetes Services Scheme (NDSS). The National Diabetes Services Scheme is an initiative of the Australian Government administered by Diabetes Australia. 29 Finchley Street Milton Queensland 4064 GPO Box 9824 Brisbane Qld 4001 ABN t f Infoline e info@diabetesqld.org.au w Feb 2012