Managing Blood Sugar Through Movement
Physical activity is one of the most powerful tools for managing diabetes. Regular exercise improves insulin sensitivity, helps control blood sugar levels, reduces cardiovascular risk, and supports healthy weight management.
Recommended Exercise Types
Aerobic exercise like walking, swimming, cycling, or dancing should be performed for at least 150 minutes per week at moderate intensity. This improves cardiovascular health and helps lower blood glucose.
Resistance training builds muscle mass, which improves glucose uptake and storage. Include strength exercises 2-3 times weekly, targeting all major muscle groups.
Flexibility and balance exercises such as yoga and tai chi reduce injury risk and stress, which can affect blood sugar control.
Blood Sugar Safety
- Check blood glucose before exercise, especially if using insulin
- Avoid exercise if blood sugar is below 100 mg/dL or above 300 mg/dL
- Carry fast-acting carbohydrates during workouts
- Stay hydrated and monitor for signs of hypoglycemia
Getting Started
If you’re new to exercise, start gradually with 10-15 minute sessions and build up over time. Choose activities you enjoy to increase adherence. Walking is an excellent entry point for most people with diabetes.
Working With Your Healthcare Team
Before starting a new exercise program, consult your doctor, especially if you have complications like neuropathy, retinopathy, or cardiovascular disease. They can help tailor recommendations to your specific needs and adjust medications as necessary.