Patients with diabetes are encouraged to stay active with regular aerobic exercise, though certain complications can arise. For those with type 2 diabetes, it’s especially important to exercise daily or not let more than two days pass without a workout to help reduce insulin resistance.
Monitoring blood sugar levels before, during, and after exercising is crucial for safety. This helps you understand how your body responds and avoid dangerous blood sugar fluctuations.
Here are some general guidelines for blood sugar levels before starting exercise, measured in milligrams per deciliter (mg/dL) or millimoles per liter (mmol/L).
Aim for aerobic activity sessions that last at least 10 minutes. Ideally, adults with type 2 diabetes should work up to 30 minutes of exercise most days of the week. Gradually increasing the intensity, frequency, and duration of activities can help achieve a goal of at least 150 minutes of moderate-intensity exercise per week.
Adults who can run at 6 miles per hour (9.7 km/h) for at least 25 minutes can benefit from shorter, vigorous-intensity workouts totaling 75 minutes per week.
Those with diabetes should also do resistance training 2-3 times a week, on non-consecutive days. Although heavier resistance training with free weights and machines can improve blood sugar control and strength more effectively, any form of resistance training helps enhance strength, balance, and daily functioning.
To maintain joint flexibility, perform exercises targeting all the major muscle-tendon groups at least twice a week. Flexibility exercises are beneficial but should complement, not replace, aerobic and resistance training as they do not impact glucose control, body composition, or insulin action.
Be aware of low blood sugar during exercise. If planning a long workout, particularly if you’re trying a new activity or ramping up the intensity, check your blood sugar every 30 minutes. This allows you to see if your levels are stable, rising, or falling, and decide if it’s safe to continue.
After exercising, check your blood sugar right away and for several hours afterward. Exercise uses up the sugar stored in your muscles and liver, and your body will draw sugar from your blood to replenish these stores.
High blood sugar levels can lead to diabetic ketoacidosis, especially if dehydrated. If your blood sugar is over 300 mg/dL and you have ketones, avoid exercising. If over 300 mg/dL without ketones, proceed with caution.