Exercise and Diabetes

Exercise is important to overall health, but there are added benefits when you have diabetes. Whether you’re just getting started or are an experienced athlete, regular physical activity is important to managing your blood sugar (glucose) levels.

At Banner Health, we’re here to help you get moving. Find out the benefits of exercise for people living with diabetes and how to safely get on your own fitness path.

How does exercise help diabetes?

There are many benefits of being active when you have type 1, type 2 or another type of diabetes. Moving more may help with the following:

• Blood sugar control: Exercise helps your body use insulin better by increasing insulin sensitivity and reducing insulin resistance.
• Managing weight: Physical activity can help you lose weight or keep it in check. Maintaining a healthy weight is important because extra weight can affect how insulin works.
• Heart health: Diabetes can affect your heart. Regular exercise helps lower blood pressure, improve cholesterol levels and keep your heart healthy.
• Managing stress: Exercise reduces stress and lowers stress levels, which is good for managing blood sugar. It’s a double benefit.
• Better sleep: Regular exercise can improve sleep quality, which is important to overall health and diabetes management.

How much exercise do I need?

Exercise helps with overall health and controlling your blood sugar. But the right amount of exercise can be different for each person, based on things like age, health and your type of diabetes. Before starting an exercise plan, talk to your health care provider to make sure it's safe for you.

According to the Centers for Disease Control and Prevention (CDC), the goal for most Americans is to get at least 150 minutes of moderate-intensity physical activity per week. Try to spread this out over the week. Activities like fast walking, biking, swimming and dancing all count. It’s also helpful to add in strength training two to three days a week.

Special things to consider before exercising

While exercise is good for everyone, here are a few things to keep in mind to ensure a safe and effective workout routine:

• Talk to your provider: Check with your provider before beginning a new physical activity program. They can give you advice based on your health, the medications you are taking and what type of exercise you like to do. If you have diabetes complications like heart, eye or kidney problems, they can let you know what types of activities are safe.
• Monitor blood sugar: If you take insulin, you must closely monitor your blood sugar levels before, during and after exercise to avoid problems like low blood sugar (hypoglycemia). Understand how your body responds to physical activity so you are prepared.
• Timing of exercise and meals: Plan your exercise around your meals and medications. To avoid low blood sugar (hypoglycemia), don’t do intense workouts when you know your insulin levels will be at their peak. Consider a small snack before exercising, if needed.
• Choose the proper footwear: It’s important to use comfortable shoes and socks when exercising and to regularly check your feet for changes in how they look or feel. If you have problems with your feet (like diabetic neuropathy), you may need to avoid certain types of exercise.
• Listen to your body: Pay attention to how your body feels during and after exercise. If you experience dizziness, shortness of breath, chest pain or any unusual symptoms, stop exercising and talk to your provider.
• Stay hydrated: Fluids are important before, during and after exercise to prevent dehydration. Drink plenty of water. Avoid sugary drinks.
• Be prepared: Keep a source of quick-acting carbohydrates (like glucose tablets or juice) with you when you exercise in case your blood sugar levels get too low (hypoglycemia).

Steps to get started with exercise

Once you get the green light to exercise, consider the following steps for a safe and effective fitness plan:

• Choose activities you enjoy: Make exercise fun by finding activities you love. The more you enjoy it, the more likely you will stick with it.
• Set realistic goals: Pick a goal that is clear and achievable based on your fitness level and health.
• Start slow: Begin with short sessions and slowly increase intensity and duration as your fitness improves.
• Mix it up: Include a variety of exercises to keep things exciting and target different muscle groups.
• Schedule it: Make appointments with yourself to exercise – and put them in your calendar. This can help you stick to your new habits and stay accountable to yourself.
• Allow time to rest: Rest is important for any physical activity plan. It ensures you maximize all the benefits you get from exercise. 

A regular exercise routine is a powerful tool in managing diabetes. With the right support, you can take charge of your health and enjoy the benefits of an active lifestyle. Remember, every step counts on the path to a healthier, happier you.

Next: Monitoring your blood sugar

In addition to a healthy diet and exercise, keeping track of your blood sugar levels is important. Learn practical tips for accurate monitoring and learn how to interpret your readings.