Is it safe to exercise with diabetes?
For most people, yes, and exercise is one of the best tools for managing diabetes. It helps muscles use sugar, supports weight control and improves heart health.
Check with your doctor first if you have heart disease, eye or kidney problems, nerve damage in the feet or take insulin. Then start gently and build up.
How common is diabetes in Malaysia?
The 2023 National Health and Morbidity Survey found that 15.6% of Malaysian adults, about 3.6 million people, have diabetes [1]. You probably know someone in Ipoh who lives with it.
Some people also have it without knowing. If you regularly feel very thirsty, tired or pass urine more than usual, ask your doctor for a blood test.
What should I do before, during and after exercise?
Use this checklist. It works for a walk in the taman or a session at home.
- Before: eat as your doctor advises, drink water, wear closed shoes and check your feet.
- Carry fast sugar, such as glucose tablets or a few sweets, and your phone.
- During: start slowly, stop if you feel shaky, sweaty, dizzy or very hungry, and take the sugar.
- After: drink water, check your feet again and note how you felt.
- Check your sugar if your doctor has asked you to, before and after the activity.
Ask your doctor for your own safe range, because it differs between people.
How do I protect my feet?
Diabetes can reduce feeling in the feet, so a blister can grow into a wound before you notice. Look at both feet every day, including between the toes and the heels. Use a mirror or ask a family member.
Wear closed, well-fitting shoes with socks, even indoors if feeling is reduced. Do not walk barefoot on hot tiles, rough ground or at the beach. Read more in diabetic foot and balance and neuropathy and balance with diabetes in Perak.
Which exercises should I choose?
A mix works best: walking, leg strength and balance. A walk after meals suits most people. Strength work two or three days a week keeps muscles active, and balance practice protects against falls.
If feeling in your feet is reduced, choose seated or supported exercise, or a stationary bike, instead of long walks on hard ground. Our guide on exercise progression shows how to build up.
Exercise is good for blood pressure as well. See high blood pressure and exercise.
What about heat, festive meals and fasting?
In Ipoh’s heat, drink more water, exercise early or late in the day and watch for dizziness. See hydration and cramps in the hot climate.
Festive seasons bring rich food and visitors. A short walk after the meal helps. During the fasting month, ask your doctor first, and read exercise in the fasting month.
How can a physiotherapist help at home?
We ask about your medicines, feet and eyes, then build a programme that fits your health. We check your balance, your shoes and your home, and show a family member what to watch for.
Home physiotherapy in Ipoh is available now. Our Canning Garden centre is opening soon for those who prefer to come to us.