Unlocking the Power of Physical Activity for Diabetes Management

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About
About

Imperial College London Diabetes & Endocrine Centre (ICLDEC), an M42 network partner, is a state-of-the-art, outpatient facility that specialises in diabetes treatment, research, training and public health awareness.
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Doctors
Services
Services

We offer a comprehensive range of diabetes and related services to ensure patients receive the full spectrum of care they need, all in one place.
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Patients & Visitors
Patients & Visitors

We are committed to providing five-star service to our patients. Comfort and convenience are fundamentals of your experience at ICLDEC.
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Diabetes & Health Hub
For Professionals
For Professionals

Education is one of the four key pillars in our approach to tackle diabetes. We organize training programs and specialist conferences accredited for Continuing Medical Education (CME) credits for healthcare professionals, as well as weekly in-house seminars for resident doctors.
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- Training
- Continuing Medical Education

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العربية

About
Imperial College London Diabetes & Endocrine Centre (ICLDEC), an M42 network partner, is a state-of-the-art, outpatient facility that specialises in diabetes treatment, research, training and public health awareness.
Doctors
Services
We offer a comprehensive range of diabetes and related services to ensure patients receive the full spectrum of care they need, all in one place.
Patients & Visitors
We are committed to providing five-star service to our patients. Comfort and convenience are fundamentals of your experience at ICLDEC.
Diabetes & Health Hub
For Professionals
Education is one of the four key pillars in our approach to tackle diabetes. We organize training programs and specialist conferences accredited for Continuing Medical Education (CME) credits for healthcare professionals, as well as weekly in-house seminars for resident doctors.

Request an Appointment

Physical activity is a non-structured daily activity. The World Health Organization (WHO) has deemed physical inactivity as the leading cause of death around the world!

diabetes and physical activity

Anyone can be active. Don’t sit for more than 20 minutes. Learn to walk, stretch, stand, climb stairs – in short, move your body.

Exercise is a formal type of physical activity that is structured, which means you follow a programme with a specific goal. You need to pick a type, a time and an achievable goal.

There are various types of exercise

Aerobic

Cycling, golfing, jogging, speedwalking, swimming, etc.

Resistance

Weight training or using your body weight to build muscle, e.g. push-ups, pull-ups, squats, abdominal crunches

HIIT

An advanced mix of aerobic and resistance exercise

Stretching

Yoga or Pilates – again, a mix of aerobic and resistance exercise, excellent for beginners

Aquacise

Water-based exercise, ideal for people with knee or back problems

Did you know that exercise can…

Improve your mood
Tighten your skin
Boost your energy levels
Reduce your stress and alleviate depression
Lower the risk of all types of cancers, heart conditions, lung disease, gastrointestinal symptoms and many more
Improve your sexual health
Assist you in managing your diabetes and stabilising your blood sugar levels
Help you sleep better
Increase your strength and confidence
Improve your bone health, reduce osteoporosis and strengthen your joints

Ways to increase your physical activity (start right now):

Do your own household chores
Do your own food shopping and take the cart to the car
Park the car far from your destination
Get up and stretch or walk away from your desk every 20-30 minutes
Go to the mall after work and walk a little
Walk to the mosque for prayer and take some extra walking time before coming home
Use a pedometer to monitor your step count
Do your own gardening
Take the stairs

Here are some exercises that anyone can do without a risk of injury or hypoglycaemia:

Select a Section

Stage 1 (low effort) sitting/standing exercises.

Start with a set of 5 each daily for 1 week Proceed to a set of 5 each twice daily for 1 week Then a set of 10 each twice daily for 3 weeks.

Back Stretch

Leg Lift

Crossover

Arm Lift Side & Front

Shoulder
Blade Curl

Stand-up

Half-Squat

Sitting Leg Lift

Calf Lift

Biceps Curl
with Weight

Straight Leg Lift Forward,
Backward and Sideways

Hamstring Lift

Stage 2 (medium effort) Sitting/standing/lying exercises.

Start with a set of 5 each daily for 1 week Proceed to a set of 10 each daily

Forward Stretch

Chair Push-up

Lunge

Tree Pose

Leg Lift (double)

Hamstring Lift (with small weights)

Straight Leg Lift and Side Leg Lift (with small weights)

Calf Lift (one leg at a time)

Abdominal Straight Leg Lift

Lower Back Lift

Plank (hold for 20-30 secs)

Alternate Leg Lift

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insurance companies

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We offer a comprehensive
range of diabetes and related services.

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Let’s Get Active