If you have diabetes, regular aerobic exercise is especially important. For individuals with type 2 diabetes, exercising daily or at least not letting more than two days pass between workouts is recommended to help lower insulin resistance.
To stay safe, it’s essential to monitor your blood sugar levels before, during, and after physical activity. This helps you understand how your body responds to exercise and avoid dangerous blood sugar fluctuations.
Here are some basic guidelines for blood sugar levels before you start:
– Blood sugar levels are measured in milligrams per deciliter (mg/dL) or millimoles per liter (mmol/L).
For aerobic exercises, aim for sessions that last at least 10 minutes, working up to a goal of 30 minutes per day on most days of the week if you have type 2 diabetes. Over time, try to increase the intensity, frequency, and duration of your activity to reach at least 150 minutes per week of moderate-intensity exercise.
If you can run at a pace of 6 miles per hour (or 9.7 kilometers per hour) for at least 25 minutes, shorter sessions of vigorous-intensity exercise (75 minutes per week) can also be beneficial.
Incorporate 2 to 3 sessions of resistance exercise each week, on non-consecutive days. While heavier resistance training using weights and machines can improve blood sugar control and boost strength more effectively, any resistance training is beneficial for improving strength, balance, and daily functional activities.
To maintain joint flexibility, do exercises targeting all major muscle-tendon groups at least two days per week. Flexibility training is good for overall fitness but shouldn’t replace other important exercises like aerobic and resistance training since it doesn’t directly affect glucose control, body composition, or insulin action.
Low blood sugar can be an issue during exercise. If you’re planning a long workout, especially with new or more intense activities, check your blood sugar every 30 minutes. This will help you know if your levels are stable, rising, or falling, and ensure it’s safe to keep going.
After you finish exercising, check your blood sugar again and continue to monitor it for several hours. Exercise depletes the sugar in your muscles and liver, causing your body to absorb more sugar from your blood as it replenishes these reserves.
High blood sugar levels can lead to diabetic ketoacidosis, especially if you’re very dehydrated. If your blood sugar is above 300 mg/dL and you have ketones, avoid exercise. If you don’t have ketones, proceed with caution.
