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

By: Abbey Colley, MS, ACSM EP

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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

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