Exercise is very beneficial for people with diabetes. If you want to stay energetic, refer to the following suggestions and start your fitness program while staying safe!
Understand your exercise needs
Get 30 minutes of moderate intensity exercise each day, 5 days a week. You can choose: swimming, dancing, basketball, or hiking. Choose something that gets your heart rate up but doesn’t reach your exercise limit.
In a gradual way, you can start out by walking 15 minutes 2 times a day. Over time, you can do more sustained, more intense exercise.
If you have type 2 diabetes, you should do strength training 2 times a week to work several major muscle groups (arms, legs, shoulders, back, abs, and glutes).
Protecting the feet
Because diabetes predisposes you to foot problems, it is important to take good care of your feet.
Wearing cotton socks and athletic shoes can help reduce the chance of foot injury, especially if the patient has symptoms related to diabetic nerve damage or poor circulation. Athletic shoes should fit well and not squeeze the toes.
Even if you are not exercising that day, you should check your feet daily for symptoms such as blisters, cuts, lumps, redness, or ulcers.
Testing blood glucose
Exercise can have an effect on blood glucose levels and that effect can last for a long time.
If you are taking insulin or glucose-lowering medication, measure your blood sugar 30 minutes before exercise and then every 30 minutes during exercise to make sure your blood sugar remains stable.
If you are preparing to exercise, do not inject insulin in your arms and legs; inject it from other areas. Avoid exercising at the peak of insulin’s effectiveness. You can talk to your doctor about your insulin’s peak potency as they are changing.
Exercise based on blood glucose test results
For most people, blood glucose levels before exercise should be kept at 100 to 250 mg/dL. Using this as a reference can help you get feedback on your blood glucose test results.
When your blood glucose level:
- When below 100 mg/dL: Have a carbohydrate snack, such as fruit or crackers.
- At 250 mg/dL or higher: You need to measure the amount of ketones in your body, which are compounds produced when the patient’s body runs out of insulin. Exercise at high levels of ketones in the body can make a person sick.
- At 300 mg/dL: You need to wait until your blood glucose drops before you can exercise.
Stop exercising at critical times
Exercise must be stopped when:
- Unsteady standing, anxiety, weakness or confusion
- Sweating more than usual
- Rapid heartbeat
- Headache
The above symptoms indicate that the patient’s blood glucose levels are dropping or are low. These conditions may also occur during or within a few hours after exercise and require constant attention.
Drink water or have a snack
Drink water before, during, and after exercise, even if you don’t feel thirsty.
Exercise lowers blood sugar. So if you have type 1 diabetes, you should eat a snack within 1 to 3 hours before exercise, depending on the type of insulin you are using.
Carry 3 to 5 glucosamine capsules, a small box of juice, or two tablespoons of raisins with you so you can quickly raise your blood sugar if you need to.
Do you have an insulin pump? If so, learn how to use it from your doctor. If you are using injectable or inhaled short-acting, rapid-acting insulin, discuss with your doctor how to lower your insulin dose before exercise.
Enjoying exercise
In addition to exercise, you can also think about how you can have more energy during the day. You could take your dog for a walk, wash your car yourself, or practice lifting weights while watching a TV show.
You can also text your friends and invite them to join you. Exercise becomes a pleasure when you have someone to keep you company and someone to cheer you on!