> Are You at Risk for Diabetes?

> What is Diabetes?

> What is Active Living?

> Who Gets Diabetes?

> Why Should You Be Concerned About Type 2 Diabetes?

> What Can You Do To Take Care of Yourself?

> Physical Activity - Get Some Every Day

> Healthy Eating - Learn How to Eat Healthy and Do It

> Healthy Weight - Keep Your Weight Down

> Monitor Your Medications – Watch for Complications

> Get Regular Check-Ups - Monitor Your Health

> How Can You Take Care of Yourself if You Have Diabetes?

> How is Diabetes Treated?

> The Good News

> Acknowledgements

> Useful Resources

> References

Physical Activity – Get Some Every Day

Everywhere we go, we get messages about the importance of being physically active.  Yes, we know it’s important, and most of us try to do something about it.  But lots of things can get in the way, like not having enough time, being too tired, not having money to pay for a gym membership, or living with daily pain. 

People with disabilities can also have limits to their ability to do some kinds of physical activity, and they can encounter access issues when it comes to using gyms and community centres.  It could be that activity leaders don’t know how to adapt activities to be suitable for a person with a particular type of disability.  The good news is that it doesn’t have to take a lot of time, money or effort for you to get the physical activity you need, and being physically active will help you feel better physically, mentally and emotionally.

Just thirty minutes of physical activity a day will meet your body’s needs. Get out and smell the roses.

People who are physically active are less likely to get type 2 diabetes. 
Being physically active brings lots of health benefits like lower stress, better muscle strength and more energy. Regular physical activity helps lower blood glucose (sugar), blood pressure and cholesterol and helps to keep the heart healthy.   

There are 1440 minutes in every day.
Spend just 30 of those minutes being physically active.
Thirty minutes is 2% of the day.
Not a lot to invest in your health.

Research shows that people with disabilities tend to be less physically active than people who do not have disabilities, even though they have the same needs for physical activity.

Tips for Getting Physically Active

• Just going for a 30 minute walk or wheel will help your health.
• Large indoor spaces like malls can be good places to get some physical activity when the weather is bad.
• Community centres and schools offer sports and recreation programs in most areas. If your local centre’s programs are not accessible, talk to the staff about your needs and talk to other people to find out about other places to get involved. 
• Short periods of activity every day are better than occasional hard workouts.  Wheeling a wheelchair or walking for half an hour a day are good ways to get active.
• Try to get involved in different types of physical activity.  Aerobic activities get your heart rate up, which is good for heart health, weight control and mental health.   Walking, dancing, wheeling, swimming, or even shoveling snow or vacuuming are all forms of aerobic activity.  You should also try to build strength, for example by using weights or carrying groceries.  Stretching will help you increase your range of motion in muscles and joints, for example by doing yoga, Tai Chi or Pilates.
• Upper body activity can be a good option for people who use wheelchairs.  Use hand weights to develop muscle strength.
• Functional electrical stimulation (stimulating muscles with low level electricity) can help people with little motor control get the physical activity they need.
• Exercising with a partner can boost your motivation and help you be physically active safely, especially if you have a vision or mobility impairment.
• Physical therapists and recreation specialists can help you design a physical activity program that suits your needs and abilities.

Some important points to keep in mind about changing your level of physical activity:

• If you have a physical disability and decide to get into a new activity program, check with a doctor or other professional before starting.
• If pain makes it hard for you to be physically active, talk to a doctor, recreation  professional or physical therapist about ways to get active despite the pain.
• There are many different ways to get the activity you need, and physical activity may help to reduce pain if it is done in the right ways.
• If you are not used to being physically active, start with short bouts (about 10 minutes) and make your sessions longer as you go on.
• You don’t have to get involved in a structured program.  Hiking in the woods, cutting the grass, playing catch with the kids, or swimming at the lake can be just as beneficial as organized programs at a gym.

Don’t let Barriers Get in Your Way

• There are organizations that help with the cost of sports equipment and program fees, especially for children.  Talk to your local community services or municipal recreation department to find out if you qualify.
• There are many different types of sports and recreation programs (like sailing, skiing and horse back riding) that make accommodations for people who have disabilities.  Find out what is available where you live by checking the EnableLink website (www.enablelink.org) or asking at your local community centre.