3 Things You Need to Know About Exercise if You Have Diabetes

By: Abbey Colley, MS, ACSM EP

View all conditions and services

1. Exercise is an important component in managing blood sugar levels for those with diabetes.

It can acutely lower your blood sugar, and lower A1C if performed regularly long term.2

Exercise can increase insulin sensitivity, resulting in more glucose from your blood being metabolized with smaller amounts of insulin available.2 Muscle contractions, as performed with exercise, allow blood glucose to be metabolized with or without the presence of insulin.2

2. Monitoring blood sugar levels before and after exercise is critical in avoiding hypoglycemia (low blood sugar).

Because exercise has such an impact on blood sugar, it is important to monitor glucose levels before and after bouts of exercise. If the bout is long in duration or high in intensity, you may want to monitor levels during exercise as well.1 Here are some guidelines for monitoring and maintaining blood glucose levels and avoiding hypoglycemia with exercise:

  • Test blood sugar 15-30 min before exercise1
    • If lower than 100mg/dL, eat a small snack containing about 15-30 grams of carbohydrates like a small piece of fruit, fruit juice, or some crackers.1
    • A blood sugar ranging from 100-250mg/dL means you are good to exercise!1
    • When blood glucose levels are higher than 250mg/dL, you will want to test your urine for presence of ketones before exercising as your insulin levels may not be able to control your blood sugar.1
  • Continually test your blood sugar over the next few hours after exercise.1
    • The longer or more intense your workout is, the more your blood sugar will be affected.
    • Eat slow-digesting carbohydrates like trail mix, a granola bar, or mixed nuts after your workout to prevent hypoglycemia.1
    • If your blood sugar falls below 70mg/dL or you feel weak, shaky, or confused, eat a small snack with about 15 grams of fast digesting carbohydrates like fruit, crackers, or a ½ cup fruit juice.1

3. Type of exercise matters!

Aerobic exercise is important for those living with diabetes as it improves cardiovascular function and decreases cardiovascular risk factors as well as improves insulin resistance and lipids in those with type 1 and 2 diabetes.3 In those with type 2 diabetes, regular moderate-intensity aerobic training for at least 150 minutes per week has also shown to reduce A1C.3 High intensity interval training (HIIT) has also shown to improve insulin sensitivity and glycemic control in those with type 2 diabetes.3

There are many types of aerobic exercise that individuals with diabetes can perform for these benefits including walking, jogging, swimming, biking, dancing, or HIIT workouts.3 Focus on activities that you enjoy doing and do them regularly!

Diabetes can be a risk factor for decreased muscle strength and function.3 Resistance or strength training is shown to improve muscular strength, function, and body composition in all healthy adults.3 Specifically, for those with type 2 diabetes, resistance training can improve insulin sensitivity and glycemic control.3 In those with type 1 diabetes, resistance exercise can help reduce the risk of hypoglycemia during and after exercise.3

Resistance training can consist of any muscle strengthening exercise performed with free weights like dumbbells, strength machines, body weight, or stretchy resistance bands.3

It is recommended to perform resistance exercise before aerobic exercise during sessions when both are performed to help reduce post-exercise hypoglycemia.3

Most importantly, reduce the amount of sedentary or non-active time during your day like sitting at your desk or watching TV. Take a break from sitting every 30 minutes to get up and move around.3

Do you or a loved one living with diabetes need help exercising safely? Check out Sheltering Arms’ PowerEx program designed to assist those with medical conditions, or anyone who doesn’t know where to start with exercise, develop an exercise program in which they can be successful.

References:

  1. Mayo Clinic Staff. (2018, December). Diabetes and exercise: when to monitor your blood sugar. Retrieved on November 24, 2020, from: https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-and-exercise/art-20045697
  2. American Diabetes Association. (2020). Blood sugar and exercise. Retrieved on November 24, 2020, from: https://www.diabetes.org/fitness/get-and-stay-fit/getting-started-safely/blood-glucose-and-exercise
  3. Colberg, S.R., Sigal, R.J., Yardly, J.E., Riddell, M.C., Dunstan, D.W., Dempsey, P.C., Horton, E.S., Castorino, K., Tate, D.F. (2016, November). Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Retrieved on November 24, 2020, from: https://care.diabetesjournals.org/content/39/11/2065

Share This Post:

Facebook
Twitter
LinkedIn
RehaBlog

More Posts

5 Exercises For Concussions

A concussion is defined as a mild traumatic brain injury (mTBI) induced by direct or indirect force transmitted to the head. Looking at the statistics, there were 27.16 million new TBI cases globally in 2019. Nationally, there were approximately 214,110 TBI-related hospitalizations in 2020 and 69,473 TBI-related deaths in 2021.² Approximately 80% of all TBIs are classified as mild head injuries (CDC). These numbers highlight the significant public health impact concussions have worldwide, and the importance of proper evaluation and management.

What to Wear to Physical Therapy

When heading to physical therapy, comfort and functionality are key. Your attire can significantly impact the effectiveness of your session, affecting your ability to move freely, follow your therapist’s instructions, and perform exercises with ease. The right clothing not only promotes flexibility but also allows your therapist to evaluate your movements and address areas that need attention. Here’s what to wear – and what to avoid – for a successful visit!

Signs of a Traumatic Brain Injury You May Not Know

What exactly is a traumatic brain injury? A traumatic brain injury (TBI) is an injury to the brain that can be caused by a forceful jolt, bump, or hit to the head. It can also be caused by a sharp object that pushes through the skull and into the brain. Such injuries are often caused by car accidents, falls, sports, or natural disasters. For example, a concussion is a mild form of TBI; however, not all injuries to the head will cause a TBI.

Floor Transfers: Why They’re Important

Floor transfers, the ability to get down and rise from the floor without assistance, are an indicator of an individual’s functional independence, quality of life, and a predictor of longevity and overall health. This seemingly simple movement represents a complex integration of strength, flexibility, balance, and coordination that is closely linked to one’s overall functional mobility.

Heart Healthy Foods

Five Foods That Promote Heart Health

Heart disease remains the leading cause of death among men, women, and most ethnic groups in the United States. While some risk factors—such as age, gender, and family history—are beyond our control, many other factors can be managed through lifestyle choices. Diet, physical activity, stress management, and avoiding tobacco all play a critical role in supporting heart health.

View All Posts

Start your Journey

Learn more about Sheltering Arms Institute

Contact a specialist at Sheltering Arms Institute to learn more about how you can gain more freedom in your everyday life.