It’s advised that people with diabetes engage in regular aerobic exercise, but managing both diabetes and exercise can be tricky. No matter the type of diabetes, it’s recommended to work out regularly, ideally not letting more than two days go by without exercise, to help reduce insulin resistance.
Before, during, and after exercise, you should keep an eye on your blood sugar levels. This monitoring helps you understand how physical activity affects you and can prevent dangerous blood sugar fluctuations.
Here are some general guidelines for blood sugar levels before exercising. Blood sugar is measured in milligrams per deciliter (mg/dL) or millimoles per liter (mmol/L).
Aerobic activities should ideally last at least 10 minutes per session, aiming for a total of 30 minutes a day, most days of the week, for adults with type 2 diabetes. Over time, these activities should get more intense, frequent, or longer, aiming for at least 150 minutes of moderate-intensity exercise per week.
If you can run at 6 miles per hour (9.7 km/h) for at least 25 minutes, shorter but more vigorous exercises (75 minutes a week) can be very beneficial.
Adults with diabetes should also do resistance exercises 2 to 3 times a week on nonconsecutive days. While heavier weight training can improve blood sugar control and strength more effectively, any resistance training can help improve strength, balance, and everyday functionality.
To maintain joint flexibility, do flexibility exercises for each major muscle-tendon group on two or more days a week. These exercises can be good for all types of diabetes, but they shouldn’t replace aerobic and resistance exercises as they don’t help with blood sugar control, body composition, or insulin action.
Low blood sugar can be a concern during exercise. If you’re planning a long workout, check your blood sugar every 30 minutes, especially if you’re trying out a new activity or increasing your workout intensity or duration.
Regularly checking your blood sugar can tell you if it’s stable, going up, or dropping, and whether it’s safe to keep exercising. Always stop exercising if you’re experiencing:
After you finish exercising, check your blood sugar levels and continue to monitor them for several hours afterward. Exercise depletes the sugar stored in your muscles and liver, so your body will pull sugar from your blood to replenish these stores.
When blood sugar levels get too high, diabetic ketoacidosis can occur, especially if you’re very dehydrated. If your blood sugar is over 300 mg/dL and you have ketones, don’t exercise. If it’s over 300 mg/dL but you don’t have ketones, proceed with caution.