People with diabetes are encouraged to engage in regular aerobic exercise, but it comes with specific challenges. For those with type 2 diabetes, it’s advised to exercise daily or at least not let more than two days pass between workout sessions to help reduce insulin resistance.

To exercise safely, you should monitor your blood sugar levels before, during, and after your activities. This helps you understand how physical activity affects your body and prevents dangerous blood sugar fluctuations.

Here are some general guidelines for blood sugar levels before starting exercise. Blood sugar is measured in milligrams per deciliter (mg/dL) or millimoles per liter (mmol/L).

For adults with type 2 diabetes, aim for aerobic exercise bouts of at least 10 minutes, targeting 30 minutes per day on most days. Over time, increase the intensity, frequency, and duration to reach at least 150 minutes of moderate-intensity exercise each week.

If you can run at 6 miles per hour (9.7 km/h) for at least 25 minutes, shorter-duration vigorous activity (75 minutes per week) can also be effective.

Incorporate resistance exercise 2−3 times per week on nonconsecutive days. Even though heavier resistance training can enhance glycemic control and strength more effectively, any level of resistance training is beneficial for improving strength, balance, and daily functional abilities.

Maintain joint flexibility by performing exercises for the major muscle-tendon groups on at least two days per week. While flexibility training is good for all types of diabetes, it shouldn’t replace aerobic or resistance training since it doesn’t impact glucose control, body composition, or insulin action.

Be mindful of low blood sugar during exercise. If you’re planning a long workout, especially a new or more intense one, check your blood sugar every 30 minutes. This helps you determine if it’s stable, rising, or falling and whether it’s safe to continue.

After you finish exercising, check your blood sugar levels immediately and several times in the following hours. Exercise depletes the sugar stores in your muscles and liver, and your body will use blood sugar to replenish these stores.

Exercise caution if your blood sugar is high. If it’s over 300 mg/dL and you have ketones, don’t exercise. If you don’t have ketones, proceed with caution.