• Controls your weight and reduce fat
  • Lowers your blood sugar level
  • Helps reduce blood pressure
  • Lowers your blood cholesterol level
  • Lowers your risk of heart disease
  • Lowers your risk of colon cancer and breast cancer
  • Builds and maintain healthy bones, muscles and joints
  • Lowers stress level
  • Boosts energy and mood
  • Improves your overall health.


  • Talk to your health provider before starting your exercise program

What if I have problems with my feet?
You need to do a type of exercise that won’t put too much stress on your feet. These exercises include chair exercises, swimming, cycling or rowing.

Types of Exercise:
1. Aerobic – makes your heart and bones strong. – eg: brisk walking (so that you are not able to sing a song), swimming, jogging, dancing, cycling or gardening.
2. Strength training – builds strong muscles and bones and keeps your joints flexible which reduces the risk of having injuries. eg: light weights (water bottles at home) and push ups.

How to Exercise?
• To warm up, spend 5 to 10 minutes doing a low-intensity exercise such as walking.
• Then gently stretch for another 5 to 10 minutes.
• Repeat these steps after exercising to cool down (5-10mins).
When you start an exercise program, go slowly, gradually increase the intensity and length of workout as you get more fit.

How much exercise should I do?
– At least 30 minutes of moderate-to-vigorous intensity aerobic exercise for 5 days a week and twice a week of strength training.

What should I do if my blood sugar is low?
Take any of the following to relieve the symptoms (feel shaky, anxious, or suddenly begin to have cold sweat):
• Fruit juice- ½ glass
• 2 tablespoons of raisins / sultanas
• Milk- 1 glass
• 2 sweet lollies
• 5 to 7 jelly beans
• 1 slice of fruit
• Mix 1 tablespoon sugar with water
If you don’t feel better after 15 minutes have a proper

Exercise checklist:

  • Talk to your doctor about the right exercise for you (choose something you enjoy).
  • Check your blood sugar level before and after exercising (if you can).
  • If your blood sugar level is too low or too high right before you plan to exercise, it’s better to wait until the level improves.
  • Check your feet for blisters or sores before and after exercising.
  • Wear proper shoes and socks.
  • Drink plenty of fluid before, during and after exercising.
  • Warm up before exercising and cool down afterward.
  • Have a sweet lolly handy in case your blood sugar level drops too low.
  • Stop exercise immediately if you develop chest pain, dizziness, cold sweats and tremors (shaky hands).

Take Control of your Diabetes!!

For more information contact the following centres:

Diabetes Hub Centre (Suva)
325 Waimanu Road,
Phone: (679) 3215 206/3215 370
Fax: (679) 3307 213

Diabetes Hub Centre (Lautoka)
Lautoka Hospital
Phone: (679) 6660 399

Diabetes Hub Centre (Labasa)
Labasa Hospital
Phone: (679) 8811 444

Or your nearest health provider

View our information Pamphlet