What is physical activity?

Physical activity includes any movement of the body that uses energy. It can be:

• Planned exercise – activities done intentionally to improve fitness or health, like walking, swimming, gym workouts, yoga, or sports.
• Incidental activity – everyday movements that happen naturally, like walking to the bus, gardening, cleaning, or taking the stairs.

Why being active helps

Physical activity is one of the best tools for lowering your risk of type 2 diabetes and improving overall health. It can help by:

• reducing insulin resistance and lowering blood glucose levels
• supporting weight management
• improving joint and muscle function and strengthening bones
• boosting heart health and lowering blood pressure
• reducing stress and anxiety
• improving sleep and energy levels.

Being physically active every day also benefits your mind as much as your body, helping you feel more alert, positive, and resilient.

How much should I do?

For good health, you should be active on most, preferably all, days of the week. The Australian Physical Activity Guidelines recommend:

• 150-300 minutes (2.5 to 5 hours) of moderate-intensity activity each week, for example brisk walking, cycling, or swimming. Moderate-intensity exercise means you’re breathing faster and lightly puffing but can still hold a conversation.
• 75-150 minutes (1.25 to 2.5 hours) of vigorous-intensity activity each week, for example jogging, fast cycling, or playing tennis.
• muscle-strengthening activities on at least two days a week.

You can break this into shorter sessions, such as 10-15 minutes, a few times a day, if that works better for you.

Keep in mind that the above recommendations are for general health. If your goal is to also lose weight you may need to do more.

What type of physical activity should I do?

Aim for a mix of:

• Aerobic activities such as walking, cycling, swimming, dancing, or aqua aerobics
• Muscle-strengthening activities such as weight training, using resistance bands, or body weight exercises including push-ups and squats
• Flexibility and balance exercises such as yoga, tai chi, and stretching

Remember, it’s not just how active you are but how you do it that will help improve your health. Exercises that are too easy may not give you the recommended health benefits, so it’s a good idea to keep challenging yourself. Consistency is also important. A consistent schedule helps build a lasting habit.

Staying safe and motivated

Before you start:

• Check with your GP, especially if you have other health conditions or haven’t exercised in a while
• Wear sun protection if going outdoors
• Stay hydrated during and after being active
• Listen to your body, rest if you feel unwell

Warning signs to stop exercise immediately:

• Chest, neck, jaw, or arm pain or tightness
• Palpitations or an irregular heartbeat
• Dizziness, faintness, or feeling very unwell
• Symptoms of low blood glucose like feeling shaky or lightheaded

Getting motivated

Finding the motivation to be active is often more challenging than doing it.

Try these tips to keep motivated:   

• Always have a Plan B in case of bad weather, illness or commitments so you can still be active.
• Team up by exercising with a friend. It keeps you accountable and makes it more fun. You’re more likely to show up when someone’s counting on you.
• Plan ahead by dedicating a time each day for planned exercise.
• Look for opportunities to move more during your day such as taking the stairs or walking to the bus stop.
• Track your progress by keeping a diary or using an app to log your activity and goals. Seeing your progress is a powerful motivator.
• Celebrate your progress! When you reach a goal, treat yourself to something fun like new workout gear or a relaxing massage. A little reward can help you to stay motivated.

Who can help

• GP – to advise on safe activity levels for you
• Accredited Exercise Physiologist – to design a personalised exercise plan
• Diabetes Educator – for general support and advice

If you have prediabetes, or you are just wanting to lower your risk, consistent physical activity may help you delay or even prevent the onset of type 2 diabetes.

Every step, stretch, and squat counts. Start small, stay consistent, and make movement a natural part of your life.