Important Considerations Before Starting Exercise with Diabetes
Before engaging in intense physical activity, it is crucial to consult with your healthcare provider if you have long-standing diabetes complications or have been leading a sedentary lifestyle.
Prior to starting any exercise routine, schedule a medical examination to determine suitable workout options and receive guidance on timing in relation to your medication regimen.
Tips for Exercising Safely with Diabetes
- Pay close attention to your body’s signals and cease activity if you start to feel unwell.
- Ensure proper hydration and wear appropriate footwear during workouts.
- Regularly inspect your feet for any signs of injury before and after exercise sessions.
- If you experience symptoms such as nausea or dizziness while working out, consult your physician promptly.
- Monitor your blood sugar levels before, during, and after exercise, and have a snack if needed to prevent hypoglycemia.
Seeking advice from a fitness professional can also be beneficial in crafting a safe and effective exercise plan tailored to your needs.
Tips for Managing Blood Sugar Levels During Physical Activity
- Stay hydrated by drinking water before, during, and after your workout.
- Consider wearing a medical alert bracelet in case of emergencies.
- Regularly check your blood sugar levels during exercise, especially if engaging in long or intense workouts.
- If you experience symptoms of hypoglycemia such as dizziness or confusion, stop exercising immediately and treat with a fast-acting glucose source.
Effects of Exercise on Blood Sugar Levels
Regular physical activity can help regulate blood sugar levels, except for intense exercises that may temporarily increase glucose levels.
When starting exercise with high blood sugar, monitor levels more frequently.
High Blood Sugar Levels and Exercise
- Check for ketones if blood sugar is elevated.
- Consult a healthcare professional if ketone levels are high, otherwise proceed with exercise.
It is important to monitor your blood sugar levels regularly, especially before and after exercising. This will help you understand how your body responds to physical activity and make adjustments as needed.
Incorporating a combination of aerobic exercises, such as walking, cycling, or swimming, along with strength training can help improve blood sugar control and overall health. Aim for at least 150 minutes of moderate-intensity exercise per week, spread out over several days.
Don’t forget to check your blood sugar levels during and after exercise. If levels drop too low (hypoglycemia), have a snack with carbohydrates to raise them back to a safe range.
Consult with your healthcare provider before starting any new exercise regimen, especially if you have pre-existing health conditions or complications related to diabetes. They can provide personalized recommendations and guidance to ensure you exercise safely and effectively.
Benefits of Exercise for Diabetes Management
- Improves insulin function
- Regulates blood sugar levels and HbA1c
- Might lead to remission of type 2 diabetes
- Enhances blood pressure and cholesterol levels
- Aids in weight loss and control
- Increase energy levels and promotes better sleeping patterns
- Boosts joint mobility and mental well-being
Choosing the Right Exercise
Discover activities that bring you joy, start gradually, and adjust based on your health condition.
Walking is a great way to begin, but any activity that you enjoy is beneficial.
Physical activity can be as simple as playing with your grandchild or enjoying a leisurely swim.
Popular options include bowls, dancing, and walking sports.
Many activities can be customized to meet individual needs. For example, try seated stretches instead of standing ones or opt for walking in a pool to reduce strain on joints.
Setting targets
If you have been inactive, set achievable goals like a 10-minute walk after meals instead of aiming for high levels of activity right away. Every small step taken towards increased movement can assist in managing diabetes.
Start with our Moving More guide (PDF, 2.9MB) to plan your activities, track progress, and find support along the way.
Don’t be too hard on yourself on days when you feel tired. Rest in the morning and engage in activity in the afternoon. Taking breaks is acceptable.
Breaking up periods of inactivity
Reducing long periods of sitting or lying down can help lower blood sugar levels. Stand up every 30-45 minutes or remain active during phone calls.
Standing expends more calories than sitting and is better for overall health.
Other ways to break up periods of inactivity include taking short walks during breaks at work, doing quick stretches or exercises at your desk, or using a standing desk if possible. Even small bursts of activity throughout the day can make a difference in improving your health and reducing the negative effects of prolonged sitting.
Ideas for keeping active at home
- Take a walk during TV ad breaks
- Perform chair stretches
- Engage in household chores or gardening
- Dance to music
- Utilize a standing desk for work
- Try out online workout videos or apps
- Play active video games like Wii Fit or Just Dance
- Set up a mini home gym with resistance bands or dumbbells
- Join a virtual fitness class or yoga session
- Practice mindfulness exercises like yoga or tai chi
Ideas for keeping active when out and about
Including simple changes like walking more or using stairs can elevate physical activity levels and be beneficial for individuals with diabetes.
- Opt for alternative transportation or park farther away
- Take stairs instead of elevators
- Be active while doing household tasks
- Walk or bike short distances
- Join a walking group or hiking club
- Try a new outdoor activity like kayaking or rock climbing
- Take stretching breaks during long periods of sitting
- Find a fitness class or group exercise session in your community
- Plant a garden or do yard work to stay active and enjoy nature
Ideas for keeping active at work
Maintaining an active lifestyle at work is crucial, especially for desk-bound jobs. Consider walking meetings, standing during calls, or performing chair exercises.
- Stay active during phone calls
- Use a standing desk
- Incorporate scheduled activity breaks
- Stretch after meetings
Doing exercise classes or online workouts
Video workouts can help establish a routine. Explore our free exercise videos on YouTube led by fitness instructors suitable for individuals with diabetes.
Connecting with others can enhance physical and mental well-being. Engage with family, friends, or participate in fundraising events for an active lifestyle.
Are there any unsuitable exercises for diabetes?
Individuals with diabetes can engage in various physical activities with caution. Consult a medical professional for high-impact activities.
Speak to your healthcare team
Consult your GP before starting new exercises to ensure safety and suitability for your condition.
Exercise and diabetes complications
Even with complications, exercising with diabetes is possible. Choose low-impact activities and discuss with your healthcare team.
Nerve disease
- Avoid jogging with foot ulcers
- Avoid rapid movements for postural hypotension
Eye disease
- Avoid activities that elevate blood pressure for retinopathy
Kidney disease
- Avoid intense exercise with nephropathy
Foot problems
Avoid weight-bearing activities with foot problems. Prefer chair-based exercises and wear appropriate footwear for safety.
Tips to help with fear of hypos
Overcome fear of hypoglycemia with proper preparation and monitoring blood sugar levels. The benefits of physical activity outweigh the risks.
- Keep fast-acting carbohydrates nearby
- Regularly check blood sugar levels
- Consider using a continuous glucose monitor
Exercise impacts blood sugar levels differently. Manage levels with suitable snacking during activities. Stay active for improved health.
Join us in the We Are Undefeatable campaign to promote physical activity in the UK.
Stay active, regardless of diabetes type, for overall health and wellness. Adjust insulin doses according to activity for optimal results.
Hydration
Staying hydrated is crucial when exercising, especially for individuals with diabetes. Dehydration can affect blood sugar levels and overall performance. Drink water before, during, and after exercise to maintain proper hydration levels.
Monitoring Blood Glucose
It is essential to regularly monitor blood glucose levels when exercising to prevent extreme highs or lows. Consider investing in a continuous glucose monitoring system to track trends and make adjustments as needed.
Post-Exercise Nutrition
After exercising, refuel your body with a combination of protein and carbohydrates to replenish energy stores and support muscle recovery. Be mindful of portion sizes and choose nutritious options to optimize your post-workout nutrition.
Consulting a Healthcare Provider
If you are unsure about how to manage your blood glucose levels during exercise, seek guidance from a healthcare provider or a diabetes educator. They can provide personalized recommendations based on your individual needs and help you create a comprehensive plan for managing blood sugar during physical activity.
How to Handle Exercise for Kids with Type 1 Diabetes
Spontaneous Activity and Blood Glucose
The challenging aspect of physical activity in children of all ages is its often impromptu nature. You may not predict whether your child will engage in moderate or vigorous activity, so having extra carbohydrates on hand can prevent low blood sugar.
Be prepared to offer 5–15 grams of carbs for every 30 minutes of sustained activity, adjusting based on the age and size of the child, and monitor their blood sugar levels regularly.
Infants and Toddlers
Encouraging children of all ages to participate in physical activities is essential. For example, promoting active play in infants fosters physical and mental growth. Toddlers should engage in physical activity for at least 30 minutes daily, with no more than 60 minutes of consecutive sitting, to enhance motor skills and muscle growth.
- Preschoolers should aim for a minimum of 60 minutes of daily activity.
- Adjust carbohydrate intake based on blood glucose levels and activity intensity for active children.
- Check blood sugar levels before exercise in young children who may have difficulty communicating low blood sugar symptoms.
- Commence exercise with blood sugar levels between 150–200 mg/dL to reduce the risk of hypoglycemia in toddlers.
- Monitor your child’s blood glucose levels before and after physical activity.
Young Children and Adolescents
Children and adolescents should engage in at least 60 minutes of physical activity daily.
- Include aerobic activities like running, swimming, and biking.
- Anaerobic exercises involve high-intensity movements such as jumping and sprinting.
- Incorporate strength training through yoga, weightlifting, or other exercises.
Your Health Care Team’s Role
Rely on your healthcare team to assist you in finding the right balance between physical activity, diet, and insulin intake. Make sure to keep track of your activity level and blood sugar levels as you experiment with different activities. Providing this information to your healthcare team will help them make necessary adjustments to your treatment plan. In case you encounter frequent fluctuations in your blood sugar levels, your healthcare provider might need to make changes to your insulin dosage or dietary regimen.