An estimated 8 percent of people in the United States have diabetes, according to 2011 statistics by the National Diabetes Information Clearinghouse. Engaging in regular physical activity can help you manage symptoms and prevent complications that may arise from uncontrolled diabetes. If you have diabetes, it's important to consult your doctor before beginning any exercise program. Be sure to discuss exercise as it relates to diabetes and any other medical conditions you may have including pregnancy.
How Can Exercise Affect My Diabetes?
Exercise should be a part of a comprehensive diabetes treatment program because of the many ways it may help to manage the disease. Physical activity helps you prevent or reduce obesity which increases your body's ability to use insulin and regulate your blood sugar. Strength training adds muscle mass to your body which increases your metabolism and helps you burn more fat while you're at rest. Regular cardiovascular exercise can not only reduce your body fat, but it may also help reduce stress and maintain healthy blood sugar levels that if left untreated, could lead to serious medical complications.
What Types of Exercise Should I Do or Avoid?
Resistance and cardiovascular exercises are recommended for people with diabetes. To build muscle, do resistance exercise at least two days per week. Use enough resistance to tire your muscles after eight to 15 repetitions. Begin with two sets and work your way up to three to five sets of repetitions. You may use free-weights, resistance bands, machines or exercises that use your own body weight such as push-ups.
For cardiovascular exercise, do at least 30 minutes of moderate or 20 minutes of vigorous aerobic activity on most, if not every day of the week. Moderate activity involves working hard enough to increase your heart rate and break a sweat while still being able to carry on a conversation. Aerobic activity is usually vigorous when you're no longer able to converse. Ask your doctor about any types of activities you should avoid due to impaired vision, balance or other functional limitations.
Should I Check My Blood Sugar Before Exercise?
According to the National Diabetes Information Clearinghouse, 84 percent of diagnosed diabetics take insulin, oral diabetes medication or some combination of both. Exercise directly and immediately affects blood sugar levels, so you should always check your blood sugar about 30 minutes before exercising and again just before you begin. If your blood sugar is lower than 100 mg/dL, have a carbohydrate-rich snack and/or drink. If it's between 100 and 249 mg/dL, it's safe to exercise without eating first. If it's between 250 and 299 mg/dL, check your urine for excess ketones which signal that you don't have enough insulin. At 300 mg/dL and higher, postpone your workout until your blood sugar is at a safe level.
How Do I Stay Safe During and After Exercise?
During exercise, pay close attention to possible signs of low blood sugar such as feeling shaky. Recheck your blood sugar after 30 minutes of activity to ensure your levels are still safe, even if you feel fine. If your glucose level falls below 70 mg/dL, stop and have two to five glucose tablets or 4 oz. of a sweet drink such as juice or regular soda. Check your blood sugar immediately following exercise and during the next two to three hours. Plan to eat at least a snack or small meal after exercise to replenish your body's energy reserves.
