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Physical Activity / Exercise

Physical activity

Physical Activity / Exercise

Exercise does not mean you must be in a jogging suit and shoes. We are looking at active physical activity and more body movement. Let me put it this way, chairs and sofas are NOT your best friends. By physical activity, I mean being on legs and moving around. Eg: taking your dog for a walk, with all the push and pull a dog does, can be a good activity.

Stretching in bed before you get up

You can start with a simple stretching exercise in the morning while you are still in bed – 5 minutes.

1.1    Extend your hands backward as much as possible, stiffen your body, stretch your ankle, and extend your feet forward. Do this five times.

  1. Bend your right knee and pull it towards your stomach, as much as you can, using both hands and release it back. Now bend your left knee and pull it towards your stomach, as much as you can, using both hands, and release it back– it is one cycle. Repeat five times.

1.4 Lift your right leg (with palms facing the bed), bring it towards your face as much as possible, and slowly bring it back. Then lift your left leg, bring it towards your face as much as possible, and gradually get it back- one cycle. Repeat five times.

1.5 With your palms on the bed, bring your legs up and cycle ten cycles.

1.6 With palms on the bed, bring both legs up, move towards your face as much as possible, and bring it slowly back – five times.

If you cannot do the above exercise in bed, pace around your home for five minutes, stretching your arms sideways and upwards.

Incorporate 30-60 daily exercise rules.

Incorporate a daily MINIMUM of 30-60 minutes of activity to increase your heartbeat—brisk walking, running, swimming, cycling, tennis, and jumping rope. Highly recommend cycling as it will put pressure on the stomach and thigh muscles where more sugar gets stored.

Plus, pick one or two sports activities that you are interested in, like basketball or tennis. Find a partner and make it fun. Practice this sport for at least two to three hours a week.


While working

As a first step, I would consider increased body movement, particularly for those who have desk jobs. Think of the chair/sofa as your worst enemy. And consider all possible ways to avoid being seated and think of ways to be on your legs and increase your steps. If you can use a standing desk, please do. Sit on your bums only when you feel tired or can no longer be on your legs.

If I have to work sitting, I will find the first opportunity to get up and walk. Maybe to fetch some water or to say hay to my friend next cabin.

I found partners to play tennis and cricket. Now we are a whole cricket team.

Why is exercise routine a problem for most?

A most common excuse is 'I don't have time'. It is not time, but the will to exercise is missing.


People find it more challenging to stick to an exercise schedule than food restrictions. And I know the reason. We invariably get hungry, and our system needs the energy to function. So, for food, there is no option; only you have to choose what type of food you have to eat.

But in the case of exercise, there is no body system compulsion. Let me put it this way – you can survive without exercising but not without food. So, the general tendency is to skip it as you can live without exercising.

So, it would help if you had more elaborate planning and effort to get into exercise mode every day. You can start by finding a buddy equally interested in daily exercise and be supportive of each other not to miss the daily routine. Maybe your friend, a family member, etc. Or it is worth joining a club where you will always find a partner to work with your exercise.

16.5 If you think you can manage without exercise, please don't.

Exercise helps counter the effects of type 2 diabetes in several ways. It increases insulin sensitivity, which allows the cells to use any available insulin to take up glucose from the blood. Movement causes your muscles to use more glucose, which helps to lower your blood glucose levels. Also, when muscle cells contract during exercise, they can take in glucose even when insulin is unavailable. [i]

Bala’s Rules on physical activity:

  1. Stretch your body while still in bed – for 5 minutes.

  2. Remember to be on your feet as much as possible throughout the day. Your sofa/chair is not your best friend. Think of ways to avoid sitting on the chair/sofa. Sit when being tired on your feet.

  3. If you have a desk job, use a standing desk or get up every 30 minutes and walk/be on your legs for at least 5 minutes.

  4. Stroll/slow walk after lunch and dinner – minimum 10 minutes

  5. A daily minimum of 30-60 minutes of activity to increase your heart rate – recommend cycling, swimming, brisk walking, jogging, skipping, etc.

  6. Pick up a sport or two –tennis, basketball - practice 2/3 hours a week. Join a club or a team.

  7. Most importantly, find an exercise buddy, friend, or family member to support each other and not miss the daily quota of 60 minutes.


[i] (Blood Sugar and Exercise | ADA (

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