Take regular exercise and stay active
Regular exercise helps to:
- Lower your blood pressure
- Manage your weight
- Keep your heart healthy
All of these things will help your diabetes and your kidneys.
What exercise should I be doing?
Exercising does not mean that you have to run a marathon. Start with gentle activity for short periods of time (10 minutes) e.g. brisk walking, swimming. You should be aiming to make your heart beat and breathing rate a little faster but you should still be able to hold a conversation. As you get stronger you can increase the length of each session. You should be aiming for 30 minutes of activity five times a week.
Try to exercise for 30 minutes, 5 times a week
There are lots of ways in which you can put more activity into your everyday routine:
- Walking to the shops
- Getting off the bus one stop early
- Taking the stairs
If you find it difficult to leave the house you can still exercise at home. For a 10 minute session you could march on the spot, or step up and down on a step.
Exercise is more fun with other people. Ask your GP for information on local groups or get together to exercise with your friends and family.
Top exercising tips
- Walking to the local shops instead of driving.
- Taking a quick walk during your lunch break.
- Getting off the bus one stop early will give you some extra walking time.
- Taking the stairs instead of the lift. You can start with just a few flights and build up over time.
- Doing some gardening. 45 minutes worth of gardening can burn as many calories as 30 minutes of aerobics.