1.Before you start exercising have a full physical examination, including: blood pressure, kidney function, eyes, feet, blood, lipids blood sugar, glycated hemoglobin, heart, circulation and nervous system. 2.Choose the right type of exercise for you. Diabetes can cause lesions such as those of the eyes and nervous system, and the type and extent of these lesions determine the type of exercise you should take. For example, if you have lost feeling in your feet, then swimming is better for you than walking; if you have poor eyesight or frequent hypoglycemia, then indoor exercise or finding a friend to accompany you will be a wise choice. 3, easy but lasting and stable exercise can win you health, the goal is set too high, or to carry out intense exercise will make you feel discouraged, or even hurt. The size of the exercise can usually be determined based on the safe maximum heart rate: safe maximum heart rate = 180 – age, your heart rate during exercise should not exceed the safe number of high heart rate. Of course, this is only a reference, in the exercise of chest pain, shortness of breath or other symptoms of discomfort should stop exercise immediately to consult your doctor. All physical exercise should be self-adjusted to the standard of no discomfort after exercise. Gradually increase the amount of exercise, for example, at the beginning you walk 10 minutes at a time, the next week, you can increase to 15 or 20 minutes, while your diet, medication should also be properly adjusted. 4, before you start exercising to warm up your body and do some stretching exercises. Warm-up can choose some low-intensity exercise such as walking, so that your heart and muscles into “working condition”, after which you can carry out gentle stretching exercises to make the joints and muscles become flexible. Stiff joints and muscles are easily injured. 5, at the end of the exercise to make the body gradually cool down. Gradually slow down the movement until your breathing becomes normal, and then perform a set of stretching exercises, the muscles will be more easily stretched after exercise. 6, the ability to exercise with weights depends on your cardiorespiratory function. Almost all diabetic patients are capable of low-intensity weight training, and you can strengthen your upper body strength through a lighter weight training program with dumbbells. 7. Consume adequate amounts of water. Sweating means losing fluids, and it’s important to consume enough water to replace the fluids lost through sweating. Plain water is usually the best choice. If you work out for a longer period of time, you can choose some drinks that contain carbohydrates to replenish your calories. 8. Wear clothes that are appropriate for the weather and the amount of exercise you are doing at the time. There is no benefit to wearing heavy clothes in warm weather. Excessive sweating does not help with weight loss, and what is lost is simply water. In fact, this is unhealthy and will only make your body overheat. In the summer, wear lighter and lighter colored clothes. But be sure to wear sunscreen and a hat. In the winter, wear multiple layers of clothing, the best clothing for the body is better workmanship and texture of polypropylene, silk or light wool material, these materials can help sweat from the body and can prevent skin inflammation; outerwear must be breathable, when it is cold, pay attention to the hands and feet to keep warm. Use protective gear. If you ride a bicycle, bring a helmet; if you play squash, wear eye protection. Avoid exercising in bad weather, but also do not exercise in bad air is, which is also not good for health. 9. Pay attention to your feet! Wear shoes that are suitable for exercise, which means basketball shoes when you play basketball, walking shoes when you walk, running shoes when you run, and so on and so forth. When the shoes get old, replace them promptly. Put on clean and suitable socks. After the exercise, check your feet in time, if you find blisters, redness, swelling, local heat and other problems, please contact your doctor immediately. 10. Watch out for low blood sugar! If you are using insulin or oral hypoglycemic medication, hypoglycemia may occur during or after exercise. In fact, sometimes hypoglycemia can occur up to 12 hours after a workout. Patients with type 2 diabetes controlled by diet and exercise usually do not experience hypoglycemia. Glucose is depleted during your workout, and exercise enhances your body’s responsiveness to insulin, both of which contribute to lower blood sugar. With careful planning, your doctor will make appropriate adjustments to your insulin dosage to avoid hypoglycemia. 11. Check your blood sugar before you exercise. If you are using insulin or taking oral hypoglycemic drugs, then self-monitoring of blood sugar is very important. It is best to be able to check your blood sugar 30 minutes before your workout, and if it is too low then you will need to add a meal. 12. Be prepared to test during the workout. This is very important when you start a new form of exercise. This will help you grasp how much of an impact this form of exercise will have on your blood sugar. If the workout lasts more than an hour, then you will need to test again, generally every 30 minutes, and if you find that your blood sugar is too low, then you will need to stop immediately for a refill. 13. Test again after the workout. The blood sugar-lowering effect of exercise, especially long and high-intensity exercise, can last for several hours after you stop exercising. The reason is that because exercise can consume glycogen stored in the muscles and liver, when exercise is over, the liver and muscles continue to take in glucose from the blood to replenish the consumed glycogen, so that blood sugar continues to decrease, and this process usually lasts for 24 hours. So when you exercise in a different way and with a different amount of exercise than usual, strict blood sugar testing can help prevent hypoglycemia. 14. Learn to understand the effect of exercise on your blood sugar through blood sugar test results. Exercise can enhance the effect of insulin, and the same dose of insulin can make your blood sugar drop lower after exercise. Also insulin works faster after exercise. On the other hand, if you are a type 1 diabetic and you are not using enough insulin, then too much exercise can make your blood sugar higher. High-intensity exercise causes glycogen in the liver and muscles to be broken down into glucose, but because the body lacks insulin, it is difficult for the glucose to enter the muscle cells and work, so the glucose stays in the blood and raises your blood sugar. This means that the intensity of the exercise is too strong for your physical condition. One thing to keep in mind is that if the blood sugar is too high, then a ketone body test is needed. In conclusion, people with diabetes need to prevent their blood sugar from getting too high or too low by carefully planning their exercise program. 15. The amount of food eaten and the amount of insulin used depends on the intensity of the workout. Usually exercise should be done 1-3 hours after eating, and food can prevent blood sugar from dropping too low. Do not exercise at the peak of insulin action and on an empty stomach. If the activity level is higher than usual, then the insulin dosage should be reduced. 16. Ask your diabetic doctor for tips on diet control and exercise. Often exercise can lower your blood sugar, which can be good or bad for your body, depending on your blood sugar level when you start exercising. If you have type 1 diabetes and your blood sugar is below 100mg/dl before you exercise, you should eat some carbohydrate-containing foods before your workout and bring some snacks with you to prevent hypoglycemia during the workout. On the other hand, type 2 diabetic patients should try to avoid eating before exercise, because the additional meals before exercise will reduce the effect of exercise on sugar, and is not conducive to weight control. 17. Be prepared to deal with hypoglycemia. Bring along juice, candy, raisins, and other foods that can quickly replenish sugar. If you notice a hypoglycemic reaction in your workout, stop immediately and test your blood sugar so that you can dispose of it accordingly. 18. Know when you can’t exercise. When your blood sugar is higher than 300mg/dl, whether you have type 1 or type 2 diabetes, your blood sugar control is very bad, so don’t exercise until your blood sugar comes down. 19. Know when you should test for ketone bodies. If you have type 1 diabetes and your blood sugar is found to be 250mg/dl before exercise, then stop immediately for a ketone body test. If the test results show high ketone bodies, indicating that your insulin dosage is severely inadequate, then do not exercise, exercise will only make you produce more ketone bodies. Ketone bodies can increase the acidity of the blood. If there are too many ketone bodies in your body, the acid-base balance of your body can be disrupted, which is very dangerous. Be sure to start exercising again when ketone bodies are gone or very low. 20. Change your exercise program regularly. If you are on insulin or oral hypoglycemic medication, ask your doctor to tailor an exercise program that works for you. Once you start exercising regularly, you will find that the amount of insulin or glucose-lowering medication will be reduced compared to what it was before you exercised. You can also ask your doctor for advice on how to adjust your medication and diet when using a different type of exercise.