Staying physically active can be an important part of managing diabetes. Regular activity can help your body use glucose for energy, support heart health, and improve insulin sensitivity. Physical activity may also support healthy blood pressure, cholesterol, weight, sleep, and overall well-being. National Institute of Diabetes and Digestive and Kidney Diseases
Exercise affects everyone differently. Depending on the type, duration, and intensity of activity, as well as your medications and when you last ate, your blood glucose may decrease, remain stable, or temporarily increase. Understanding how your body responds can help you stay active safely.
If you have diabetes, ask your healthcare professional whether you should check your blood glucose before, during, or after exercise and what your individual target range should be. People who use insulin or certain diabetes medications may have a higher risk of low blood glucose during or after physical activity. National Institute of Diabetes and Digestive and Kidney Diseases
Food and medication timing can also affect your blood glucose during exercise. Do not change your medication doses or timing on your own. Instead, talk with your healthcare team about whether any adjustments are appropriate for your activity routine. If you are at risk for low blood glucose, your healthcare professional may recommend carrying a source of fast-acting carbohydrate, such as glucose tablets.
Exercise does not have to mean spending hours at a gym. Walking, swimming, cycling, dancing, gardening, resistance exercises, and other forms of movement can all contribute to an active lifestyle.
The Centers for Disease Control and Prevention recommends that adults aim for at least 150 minutes of moderate-intensity physical activity each week, along with muscle-strengthening activities on two or more days. If you’re new to exercise, start with manageable activities and gradually increase your activity over time. CDC: Physical Activity and Diabetes
Some activities to consider include:
If you have diabetes-related complications involving your feet, nerves, eyes, or circulation, ask your healthcare team which activities are appropriate for you.
Pay attention to how you feel while exercising, particularly when trying a new activity or increasing your workout intensity. Shakiness, sweating, dizziness, weakness, hunger, or confusion can be signs of low blood glucose. If you experience concerning symptoms, stop exercising and follow the plan provided by your healthcare team.
Staying hydrated is also important. Water is generally appropriate for most moderate physical activities. If you’re exercising outdoors in hot weather, take breaks and watch for signs of dehydration or heat-related illness. NIDDK: Healthy Living With Diabetes
Physical activity does not always cause blood glucose to decrease. Higher-intensity exercise can temporarily increase blood glucose because the body’s hormonal response to exercise can cause the liver to release additional glucose into the bloodstream.
If you regularly notice unexpected changes in your blood glucose during or after exercise, keep track of your activity and readings and discuss the pattern with your healthcare team. Avoid making medication changes based on a single reading or workout.
The effects of physical activity can continue after your workout. For some people with diabetes, blood glucose may remain lower for hours following exercise, particularly when using insulin or certain other diabetes medications. NIDDK: Healthy Living With Diabetes
If you monitor your blood glucose, consider keeping a simple record of your activity, workout duration, and readings. This information can help your healthcare team identify patterns and determine whether changes to your diabetes care plan may be appropriate.
Diabetes can affect the nerves and blood vessels in your feet, which can make injuries harder to notice. Wear comfortable, supportive shoes and check your feet regularly for blisters, cuts, redness, swelling, or other changes. NIDDK: Healthy Living With Diabetes
If you notice a concerning change, contact your healthcare professional.
You don’t need to completely change your routine to become more active. Try taking a short walk after dinner, walking while talking on the phone, gardening, stretching during television breaks, or inviting a friend or family member to join you.
Finding activities you enjoy can make it easier to stay consistent. Start with small, realistic goals and build from there.
Plan: Know what activity you’re doing and whether you need to monitor your blood glucose.
Prepare: Bring water and, if recommended by your healthcare team, a source of fast-acting carbohydrate.
Start gradually: Increase your activity level over time.
Pay attention: Notice how your body feels during and after exercise.
Track patterns: Record activity and blood glucose readings if recommended.
Take care of your feet: Wear supportive footwear and check your feet regularly.
Ask questions: Your healthcare team can help you develop an activity plan based on your individual needs.
For additional diabetes and physical activity information, explore resources from the American Diabetes Association, CDC, National Institute of Diabetes and Digestive and Kidney Diseases, and American College of Sports Medicine.
Champion Health Plan is here to help you take an active role in your health. Talk with your healthcare team about how physical activity can fit into your diabetes care plan.
This article is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Talk with your healthcare professional before making changes to your physical activity, diet, or diabetes treatment plan.
