How Exercise Benefits Diabetics
In addition to boosting your energy levels, mood, and capacity to burn calories for weight loss, regular exercise can lead to the following benefits:
Improved blood sugar control. Exercising muscles use glucose for energy, taking it out of your bloodstream and lowering your blood sugar levels. The more vigorously you exercise, the more glucose you’ll use, and the longer the positive effects on your blood glucose levels will last.
Increased insulin sensitivity. Type-2 diabetics who exercise regularly need less insulin to move glucose from the bloodstream and into the cells that need it.
Reduced need for medication. Combined with a healthy eating plan, regular exercise can reduce—or even eliminate—your need for glucose-lowering medication.
Reduced cardiovascular risks. Diabetes has negative effects on heart health, increasing the risk of heart attack, stroke, and other cardiovascular diseases. Exercise reduces these risks by increasing HDL (good) cholesterol, lowering LDL (bad) cholesterol, and reducing triglycerides in the blood stream. Physical activity also improves blood flow, increases your heart’s pumping power, and reduces blood pressure.
Diabetes can be managed better with exercise. Not only is exercise good for your cardiovascular health but it will also help you to manage your blood sugar. Along with a healthy diet, exercise can help you reduce your need for oral medications. In fact, some people with type 2 diabetes manage their condition with diet and exercise alone
Exercising with Diabetes
If your doctor diagnosed you with diabetes (Type 1 or 2) or pre-diabetes (insulin resistance), then she probably already told you about the importance of adding exercise to your treatment plan.
Physical activity can help you improve your blood sugar control, lose weight, and reduce your risk of heart disease, peripheral artery disease and nerve problems that are often associated with diabetes. In many cases, the right combination of diet and exercise can even help eliminate the need for medication for people with Type 2 diabetes.
But before you get started, you need to understand how exercise influences blood glucose regulation, and how to avoid potential problems, minimize risks, and recognize when you may need to get additional information or support from your health care provider
The Best Exercises for Diabetics
Always discuss your exercise plan with your doctor before starting, especially if you’re taking medication or experiencing diabetes-related medical complications (discussed above and below).
Experts generally recommend that diabetics engage in moderate aerobic (cardio) exercise that lasts at least 30 minutes, on five or more days of the week.
Always warm up for at least five minutes before you exercise, and cool down for at least five minutes afterwards before you stop moving.
If it’s been a while since you’ve done much physical activity, and 30 minutes at a time is too much right off the bat, you can start with 10 minutes (or even less) and gradually increase your workout duration as you become more fit.
Moderately-intense cardio should elevate your heart rate to a level that is challenging, but not so difficult that you can’t do it for 30 minutes.
Examples of moderate intensity exercise include brisk walking, bicycling, dancing, swimming, climbing stairs, cross-country hiking, aerobics classes, cardio machines such as the elliptical, skating, tennis, and other sports.
If you pick activities that you enjoy, you'll be more likely to stick with your exercise plan.
Being active every day is better for you than doing more exercise on fewer days of the week, and scheduling your exercise at the same time of day can help with blood glucose control.
The Risks of Exercise & How to Avoid Them
Many people with diabetes have special needs that should be addressed when planning an exercise program. Here are four of the most common problems that will affect your exercise plan:
1. Hypoglycemia (Low Blood Sugar): Exercise can cause your blood glucose levels to drop too much, especially if you take insulin or some other glucose-lowering medications. Symptoms of hypoglycemia, or "low blood sugar," include feeling shaky, lightheaded, weak, confused, anxious, fatigued, irritable, or hungry; headache; breaking out into a clammy sweat; or even fainting.
Hypoglycemia can happen during exercise, right after exercise, or even up to 24 hours after you finish exercising. Hypoglycemia normally comes on gradually, so by paying close attention to how you’re feeling, you can prevent problems before they put you at risk of injury. To prevent exercise-related hypoglycemia:
Do not inject insulin into the primary muscles that will be used during exercise, because it will be absorbed too quickly.
Check your blood glucose level before you exercise. SparkPeople's Carbohydrate Adjustments for Exercising Diabetics Chart will tell you what adjustments to make before exercise, based on your glucose reading.
Do not skip planned meals prior to exercise, or go too long without eating.
Carry an easy-to-consume glucose source (such as juice, hard candy, or glucose tablets) when you exercise Drink plenty of water before and during exercise—dehydration can affect glucose levels.
2. Poor Blood Sugar Control: Exercise can also cause blood sugar levels to rise (known as hyperglycemia). If you take insulin, or if your glucose levels aren’t well-controlled, you must discuss your exercise plan with your doctor before starting. To prevent exercise-related blood sugar problems:
Do NOT exercise if your blood glucose is above 300 mg/dL, or your fasting blood glucose is above 250 mg/dL and you have ketones in your urine.
Check your glucose level before and after exercise, to see how your exercise has affected it.
Share this information with your doctor (especially if you take insulin) to help you determine the best times of day for you to exercise, and how to adjust the timing or amount of your dosage before exercising.
3. Diabetic Retinopathy: If you have this condition (damaged blood vessels in the retina of the eye), exercise could damage your eyesight. Strenuous activities could lead to bleeding or retinal detachment, so you may need to avoid certain activities, such as weight lifting or jogging. Ask your doctor to recommend appropriate exercise activities for you.
4. Reduced Sensation or Pain in Extremities: Because diabetes can interfere with blood circulation, many diabetics can lose all or part of the sensation in their feet. To prevent exercise-related foot problems:
Check your feet for cuts, blisters, or signs of infection on a regular basis.
Wear good, properly-fitting shoes with ample cushioning and support Wear synthetic or cotton-blend socks that minimize moisture problems.
If you experience pain in your legs (or other extremities) within 10 minutes or so after you start exercising, and goes away soon after you stop exercising, contact your doctor right away.
Exercise-induced pain could be caused by intermittent claudication, a condition often associated with diabetes. If numbness or pain becomes severe, your doctor can advise you on alternate forms of exercise that may be appropriate.
Exercise Checklist for People with Diabetes
There’s no doubt about it—consistent, moderate exercise is one of the most important and effective weapons you can use to manage your diabetes and your weight. To keep yourself safe, follow this
checklist:
Talk to your doctor about the right exercises for you.
Always check your blood sugar level before and after exercising.
Check your feet for blisters or sores before and after exercising.
Wear proper shoes and socks.
Warm up before each exercise session, and cool down and stretch afterwards.
Drink plenty of fluids before, during, and after exercising.
Bring a fast-acting carbohydrate snack in case you experience symptoms of hypoglycemia.
Report any recurring, exercise-related pain in your legs or extremities to your doctor right away.