Finding out the best way to exercise can be daunting for anyone — and for some people with diabetes, it might even feel impossible. But with a good plan, you can get the exercise you need to maintain a healthy lifestyle. For certain people with diabetes in particular, accounting for the type of diabetes, blood glucose levels and any potential complications can make exercise a safe and rewarding activity.
A few things to keep an eye on before exercise.
When you have diabetes, there’s a disruption in the balance of peripheral glucose utilization and hepatic glucose production. Basically, this means the body doesn’t break down insulin in the normal way. So especially before exercise, it’s important to consider:
- The medications you use to lower blood glucose
- The time you take your medications
- Your blood glucose level prior to exercise
- The timing, amount and type of foods you’ve eaten that day
- Any complications you might have
- Your use of other mediation that’s secondary to diabetic complications
- The intensity, duration and type of exercise you’re doing
Some exercise program recommendations.
You should personalize your exercise program to align with your medication schedule, severity of diabetic complications, goals and expected health benefits. Keep in mind that after about one hour of physical activity, you’ll need 15g of carbohydrates for energy. That means you should eat 15-30g of carbs every hour when performing vigorous or long-duration exercise.
You should not exercise if:
- You have (or were recently treated for) a retinal hemorrhage
- You are sick or have an infection
- Your blood glucose is above 250mg/dl and ketones are present — your blood glucose should be lower before exercise
- Your blood glucose is less than 70mg/dl — you may be able to get this in the right range by eating a carb-heavy snack
Here are a few other important things to remember:
- Bring carb-heavy and low-fat snacks such as oats, bananas or oranges for a quick boost
- Drink plenty of water before, during and after your activity
- Wear comfy socks and shoes
- Carry medical identification such as a bracelet, tag or card
Looking for more information about living a happy, healthy life with diabetes? You can learn more at our Center for Diabetes Excellence.
