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Managing diabetes also calls for a healthy diet and regular exercise
One step at a time: Lifestyle changes can help with diabetes control. Mdm Tan Kim Wahy brisk walks for three hours every day.
MDM Tan Kim Wahy’s idea of exercise used to be a leisurely walk to the market, or a marathon mahjong session. Fried food was also a common feature during mealtimes.
But Mdm Tan turned her life around after being diagnosed with Type 2 diabetes more than 20 years ago.
Now, the 73-year-old housewife’s lifestyle is healthier than that of many younger adults.
Her daily workouts include three-hourly-long brisk walks in the morning and evening along the sports track near her home.
“In the past, I hardly exercised. Now, it has become such a habit that I’ll feel uncomfortable if I don’t exercise,” Mdm Tan said in Mandarin.
On top of her regular exercise, she also opts for healthier and more nutritious food choices such as oats.
Mdm Tan’s case is an example of how diabetics can control their chronic condition more effectively with sound lifestyle changes.
NOT JUST PILL-POPPING
While prescribed medication can help diabetics control their blood sugar levels, good diabetes management is more than just “popping pills”, said Dr Kevin Tan, vice-president of the Diabetic Society of Singapore and a consultant in diabetes, endocrinology and internal medicine.
“Diabetes control requires lifestyle changes,” said Dr Tan.
“Besides taking medication, a person with diabetes has to watch his overall food consumption. He needs to shed some weight if he is overweight, maintain or start a regular exercise routine, and be more consistent with meal times.”
Besides carbohydrates, diabetics must also watch their salt and fat consumption as diabetes is often associated with other problems such as high blood pressure and high cholesterol, said Dr Tan.
EXERCISE JUST AS IMPORTANT
When it comes to managing diabetes, exercise is just as important, according to Mr Lim Kian Chong, a physiotherapist at Alexandra Hospital.
“Exercise improves a diabetic’s ability to handle glucose. With exercise, blood glucose levels are lowered by improving the body’s ability to utilise both glucose and insulin,” Mr Lim explained.
Dr Goh Kian Peng, a consultant at Alexandra Hospital’s diabetes centre, recommended at least 150 minutes of moderate-intensity aerobic exercises to be divided over a week. Moderate exercises include brisk walking and swimming.
“If you’re going to exercise three times a week, then it should preferably be done on non-consecutive days as the beneficial effects of exercise on sugar levels can last up to 48 or 72 hours,” said Dr Goh.
ADD RESISTANCE TRAINING
For those with Type 2 diabetes, Dr Goh also recommended adding resistance training up to three times a week into their overall fitness plan.
Resistance exercises include simple weight lifting (see On The Right Track) and working out with a resistance band.
“When performed regularly and at moderate to high intensities, such exercises increase muscle fitness. It also improves insulin sensitivity, and hence glucose control, for the diabetic patient,” said Mr Lim.
According to Mr Lim, resistance exercises using resistance bands are also a good way for beginners to get started, as they are portable, “straightforward and easy to learn”.
But before starting on an exercise regimen, the doctors stressed that it is important for diabetics to first get the go-ahead from their doctors.
For Mdm Tan, her motivation to lead a healthy lifestyle has paid off. With her diabetes well under control, she is able to live and enjoy life to the fullest.
EVELINE GAN
ON THE RIGHT TRACK
Alexandra Hospital’s physiotherapist Mr Lim Kian Chong shares some tips on resistance exercise for beginners. Before you start any exercise programme, check with your doctor.
- Start with the lightest weight that can be lifted for 6 to 10 repetitions (one set) comfortably.
- If you can tolerate this weight well, increase the repetitions to 10 to 15 and then 15 to 20 in one to two weeks.
- Later on, the number of sets can be increased from one to two or three. You may also use a heavier weight.
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