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Be active and sit less

Being active brings big benefits to treating diabetes and protecting your health. It can lower your blood glucose, blood pressure and cholesterol.

Keeping active helps you lose body fat and improves your wellbeing. It is worth the effort to make it a part of your everyday life.

Something is better than nothing! If you are currently inactive, doing some physical activity is better than none.

Be physically active

Aim for 30 minutes of moderate aerobic activity at least 5 days a week. Small amounts of exercise all count, for example do 10 minute chunks of activity at a time.

Moderate aerobic activity is activity that gets your heart and lungs working.

Moderate aerobic activity is when:

  • you have increased breathing and heart rate
  • are still able to carry on a conversation ( able to talk but not able to sing)
  • you are warm or sweating slightly at a comfortable pace

Suitable activities include brisk walking, cycling, swimming, digging in the garden or dancing. Spread your activities throughout the week.

For more health benefits, increase your activity to 60 minutes of moderate activity 5 days a week.

Read more tips on how to get active

Sit less

Try to break up long periods of sitting time for example watching TV or on your computer. Briefly standing or walking helps to lower your blood glucose levels. Get up every 30 minutes and stand or walk for 2 to 3 minutes to help blood glucose levels be healthier.

Strengthen your muscles

Muscle strengthening or resistance exercises are recommended for you. If possible, try to do these exercises 2 to 3 days a week, spread across the week.

Read more about exercising indoors including sitting and strength activities.

Download our Get active your way booklet (PDF, 11.8MB, 12 pages)

Download the Getting active for better health - Type 2 diabetes booklet (PDF,10.4MB,16 pages)

page last reviewed: 30/11/2020
next review due: 30/11/2023

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