No more excuses

Rob Brown explores some of the issues people with diabetes imagine they will face when they try to become more active – and discovers how to break through them

For people living with diabetes, getting moving can have a huge impact on their health and mental wellbeing. But working out can also cause anxiety. And it can be a struggle to find the motivation and time while juggling the stresses of life and a health condition.

You could be managing blood sugars, mobility issues and associated medical complications too.

To mark Diabetes Awareness Week, which starts tomorrow, we debunk some of the more common excuses those living with the condition make.

I’m scared of hypos

This barrier is easy to understand. At best, hypos – when your blood glucose level falls too low – are unpleasant and inconvenient. At worst, they are frightening and dangerous.

“For lots of people who have diabetes, having hypos when doing different types of activity is a real worry,” says Diabetes UK’s Senior Clinical Advisor, Emma Elvin. “Your healthcare team can give help and advice if you’re thinking about doing a new activity.”

They will recommend ways of managing blood sugar levels by adjusting diet and dosage of blood sugar-lowering medications. It’s also advisable to regularly test sugar levels and ensure you are with someone who knows that you have diabetes and how to spot the symptoms of a hypo.

“Depending on the type of activity, it can make you more sensitive to insulin for 24 to 48 hours after you’ve finished,” adds Emma. “This creates a higher risk of hypos. So, talk to your healthcare team about adjusting doses of insulin, test regularly and make sure you have hypo treatments to hand.”

I can’t get motivated

Replacing the calories you’ve just burned off in order to treat a hypo can affect motivation, particularly for those who are trying to lose weight. “It’s easy to see why people ask ‘what’s the point?’ in that situation,” says Neil Gibson, Diabetes UK’s Senior Physical Activity Advisor. “But the benefits of activity aren’t just about weight loss.”

Moving more has positive effects on everything from blood pressure to mood and sleep patterns.

Your healthcare team may be able to help with strategies to manage your insulin doses before exercise. But it is important to get this individual advice before you make any changes. Blood sugar levels can be difficult to predict and no two days or two people are the same.

“There is no ‘right’ activity, so find something you enjoy and can maintain,” says Neil. “Making sure you have a bag packed with all your equipment. Getting a waterproof jacket and the right shoes make it easier to maintain a new routine when the weather’s bad or time is tight.”

I’m too busy

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Take the stairs instead of the lift or walk instead of driving

Time is always tight, but it’s important to remember that any kind of activity counts. You don’t have to dedicate hours to pumping iron at the gym or doing endless lengths of the swimming pool.

Weave simple things into your day. Take the stairs instead of the lift or walk to the shops instead of driving. If you live in a busy town or city, you might find that cycling allows you to dodge the rush hour traffic.

“Thinking creatively about movement is key,” says Neil. “Walk on the spot while you are waiting for the kettle to boil, move during TV ad breaks or do stretches at your desk.”