Type one diabetes occurs when the body does not make any insulin, such as with juvenile diabetes. More than 90 percent of people diagnosed with diabetes have type two diabetes, which is a form of the disease where the body does not make enough insulin or cannot use insulin properly. The body changes food to glucose which, with the help of insulin, moves from your blood to your cells for use as energy. When glucose builds up in the blood, serious health problems can occur. Often, doctors prescribe medication or dietary restrictions to control diabetes; however, exercise lowers blood glucose levels, helps you to lose weight and, with a doctor's approval, can be effective in controlling diabetes.
Step 1
Talk to your doctor about your plan to use exercise to control your diabetes. Your doctor can determine if the plan is appropriate for your and help you choose the most effective exercises. Your doctor might recommend aerobic exercises - such as walking, swimming, bicycling, jogging or aerobic dance - that work your major muscle groups for sustained periods to make your heart and lungs work harder.
Step 2
Write down your target blood glucose levels after talking to your doctor. Controlling your diabetes with only exercise requires that you monitor and report your blood glucose readings to your doctor who will also run tests to monitor your levels. For instance, the A1C blood test measures your glucose levels over a three-month period and doctors often recommend a result of 7 percent or lower as a goal. Your doctor might instruct you to take your fasting blood glucose levels and your levels before and after meals.
Step 3
Ask your doctor what your blood glucose level should be before and after your exercise sessions. Exercise and extreme weather affects your body's reaction to and use of insulin, which can result in hypoglycemia, or low blood sugar. Blood glucose level of 100 mg/dl is too low for beginning an exercise routine and 300 mg/dl may be too high.
Step 4
Keep records of your exercise performance and your blood glucose levels before and after exercise. Your doctor can review these records and determine the effectiveness of exercise to control your diabetes.
Step 5
Keep on your person or nearby at least 15 g of a quick-acting carbohydrate to treat hypoglycemia. Suggestions include five small pieces of candy, three glucose tablets, one cup of milk, one half cup of fruit juice, a handful of raisins or other fruit or one-half cup of nondiet soda.
Step 6
Start your exercise program slowly and plan for gradual increases in the intensity and length of your workouts as you become more fit. Try starting with 150 minutes weekly of moderate exercise. Your doctor can help you decide how often you need to exercise to control your diabetes. Whatever your starting schedule, you will need to be consistent and exercise regularly to see results.
Step 7
Care for your feet properly to avoid complications common for people with diabetes, such as diabetic neuropathy and other nerve damage. Wear well-fitting shoes and socks and check for blisters or sores before and after your exercises sessions.
Step 8
Take your blood glucose level before you start your exercise session. Blood sugar levels that are too high or too low mean you may need to wait to exercise or follow your doctor's instructions for raising your blood glucose levels, such as eating a snack or meal.
Step 9
Warm up before your exercise sessions and cool down after with five to 10 minutes of a low-intensity exercise followed by five to 10 minutes of gentle stretches.
Step 10
Watch for hypoglycemia symptoms during your exercise session, which occur gradually and might include heartbeat changes, shakiness and excess sweating. Stop exercising if you notice these symptoms and follow your doctor's instructions for treating hypoglycemia, which might involve immediate consumption of carbohydrates. If symptoms remain after 15 minutes, consume another 15 g of carbohydrates.
Step 11
Drink plenty of water or other fluids before, during and after your exercise sessions to avoid dehydration, which can affect your blood glucose level.
Step 12
Measure your blood glucose levels after your exercise session and treat low blood sugar immediately.
Tips and Warnings
- Purchase a journal or notebook for writing down your test results and exercise records so you can take the notebook to your doctor's appointments.
- See you doctor regularly to review your blood glucose tests and exercise records. High blood glucose levels can result in serious health issues and damage your organs.
Things You'll Need
- Notebook
- Glucose meter and strips
