Your guide to indoor exercise

When it comes to preventing type 2 diabetes, and managing type 1 or type 2, walking is powerful medicine. But is it the only or the best option?

“Walking is always a good choice for people with diabetes, but it’s just one of many choices in the exercise toolbox,” says Dr. Jonathan Little, a professor at the Centre for Chronic Disease Prevention and Management at the University of British Columbia, and researcher who received Diabetes Canada’s End Diabetes 2022 Award for his project, Feasibility of Exercise "Snacks" in People Living with Type 2 Diabetes: A Pilot Randomized Control Trial. Dr. Little will also deliver the keynote presentation “Exercise Snacks & Staying Motivated to Move your Body” (with Dr. Islam), at the Diabetes Canada Connect virtual event.

“If you have a sedentary sitting job, breaking up your sitting with short rounds of activity can have a positive impact on your blood glucose levels,” he says, adding,

The best exercise will always be the one that you enjoy the most, have easy access to, and that fits into your schedule.

Challenge yourself to try different physical activities, and then decide which ones you will enjoy the most. Aerobic, resistance and flexibility exercise are important for people living with diabetes, says Cayla Runka, people affected by diabetes (PAD) knowledge & connection manager at Diabetes Canada and principal organizer of Diabetes Canada Connect. “If you have diabetes, the Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada recommend you do at least 150 minutes of moderate to vigorous-intensity aerobic exercise per week, but what’s most important is that you do any activity you enjoy that gets your heart rate up,” she says. “You may need to start with as little as five to 10 minutes per day of brisk walking. In addition, resistance exercise (such as weight training) should be performed three times per week. If you are just starting to be active, check with your doctor first.”

Here are four indoor options worth considering:

Activity	What is it?	What should I know?	Is it right for me?	Why is it a good choice?
Dance fitness classes (Zumba, Jazzercise, Salsa Aerobics)	A full-body workout with basic dance moves set to energizing music.	Provides aerobic exercise and improves coordination and balance. Available in fitness clubs, online, and on DVD.	For people who are motivated by music, who enjoy performing simple choreography and who find repetitive activities, such as walking, uninspiring.	Helps with blood sugar (glucose) regulation, weight management, cardiovascular fitness (think of your heart), and stress management.
Yoga	Involves poses, breathing exercises, and (sometimes) meditation to improve balance, strength, flexibility, and coordination.	Ask your health-care provider before doing poses that put excessive pressure on your feet. Wear non-slip socks or light shoes to protect your feet.	Good for people of all ages and fitness levels who enjoy a slower-paced activity that includes relaxation.	“Relaxation exercises are important because chronic stress can release hormones that raise your blood glucose levels,” says Dr. Little. “Some classes may include exercises that are intense enough to be considered resistance training.”
Diabetes fitness classes	Classes are led by exercise and diabetes specialists who provide direction and support around diabetes and exercise. Classes may also include discussions and education sessions about diabetes.	Check hospitals, public health centres, and non-profit groups for classes available at minimal to no charge.	Ideal for building confidence and fitness knowledge, and for people with complex health histories.	Classes include aerobic and resistance training; it is important to incorporate both, according to the Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada (CPG).
High-intensity interval training (HIIT)	Sets of short bursts of high-intensity activity followed by short rest periods (for example, one minute of challenging treadmill walking followed by one minute of slow walking, repeated four to 10 times).	Provides the same or better results in improving aerobic fitness and lowering blood sugar than longer moderate-pace workouts.	For people with busy schedules since exercise segments are shorter. “Lack of time is the number one reason people cite for not engaging in regular exercise,” says Dr. Little.	According to Dr. Little, “Our research at UBC shows that people at a variety of fitness levels who have type 2 diabetes or prediabetes can do this type of exercise, and they enjoy it.”

Tips for success

• Go public Inform your class instructor that you have diabetes, or exercise with a friend who knows what to do if your blood sugar goes low (hypoglycemia). Wearing a medical identification tag is always a good idea.

• Check your blood sugar If you take insulin, check your blood sugar levels before and after your workout so you know if you need to snack or adjust your insulin.

• Carry fast-acting carbs Keep a carbohydrate snack, such as fruit or a fruit drink, nearby in case your blood sugar goes low. Drink water before, during and after exercise.

Did you know?

Want to learn more about how you can live well with diabetes whether you live with type 2 or type 1? Join us this November for Diabetes Canada Connect, a free virtual educational and community event.

This updated article originally appeared in Diabetes Dialogue.

Author: Barb Gormley

Category Tags: Healthy Living;

Region: National

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