Diabetes is a condition in which blood glucose levels become too high when the pancreas doesn't produce insulin, or not enough to manage blood glucose levels. It can also occur if the body doesn't use insulin correctly and can't stabilize sugar in the blood. Exercise is not only a great way to prevent type 2 diabetes, but it's also very important in treating and managing any type of diabetes. But it's important to understand that exercising with diabetes requires a few extra precautions for better safety.
Step 1
Check your blood glucose level before you start to exercise. Exercise helps your body to use insulin more efficiently, says the American Academy of Family Physicians, and your blood sugar will likely drop during and after exercise. So if it's too low to begin with, exercise can drop it to a dangerous level. The ideal range of blood glucose before exercise is somewhere between 100 to 250 mg/dL, according to the Mayo Clinic.
Step 2
Eat a snack. If your blood glucose is less than 100 mg/dL, the Mayo Clinic says that may be a little low to exercise. Have a small, carbohydrate-rich snack before you exercise--try some fruit, crackers with peanut butter or a handful of pretzels.
Step 3
Check your urine for ketones. If your blood glucose level is 250 mg/dL or more, it's potentially dangerously high. Before you exercise, use a test kit to check for ketones in your urine. Ketones in the urine mean that you need more insulin to keep blood glucose in check--and exercise will only make the problem worse.
Step 4
Prep your body with fluids and the right footwear. Many diabetics have problems with their feet, so you don't want to risk blisters or foot injuries. Make sure you wear comfortable socks that cushion your feet, along with sturdy shoes that offer support and fit well. To prevent dehydration, drink lots of fluids before and during your workout.
Step 5
Pack snacks. Carry a snack with you while you exercise. If your sugar starts to drop and you feel a little shaky, have a little something to eat. Always carry a bottle of water and drink it throughout your exercise routine.
Step 6
Start moving. Your diabetes doesn't have to keep you from doing any exercise that you enjoy--head out for a brisk walk, run or hike. Climb the stairs in your house, go for a swim, take a dance class or put on some music and dance by yourself at home). Play a game or a sport, lift weights or just do anything that makes you feel good and break a sweat.
Step 7
Check your blood glucose level after exercising. If your blood glucose level has dropped too low, have another snack (choose a carbohydrate), or a piece of candy or some juice to bring your blood sugar back to normal quickly. Keep an eye on your blood glucose levels for hours after exercise, as it may take time for your body to react to the exercise.
Things You'll Need
- Blood glucose meter
- Test strips
- Carbohydrate-based foods
- Ketone test kit
- Bottle of water
- Comfortable shoes and socks
