Exercise Basics

Exercise is beneficial for everyone but is especially so for people with diabetes. For some people with type 2 diabetes, exercise may even reduce the need for medication.

Benefits

• Lowers blood sugar - When muscles are exercised, they use the sugar circulating in the bloodstream

• Reduces joint stiffness - Daily movement of all joints can help reduce stiffness caused by normal aging and blood sugars that have been elevated over time

• Strengthens joints and muscles 

• Increases metabolism

• Improves mood

• Burns body fat

• Improves cardiovascular health

How to Exercise

• Exercise for at least 15-20 minutes to lower blood sugar

• Exercise for at least 35-40 minutes to burn body fat

• Do something active on most days

• Combine aerobic and strength training for maximum glycemic control

Things to Know

• Consult your health care team before starting a new exercise program and start slowly

• Carry medical identification, especially if exercising outdoors or alone

• Check feet daily for injuries/sores

• For endurance or more intensive activities, additional protein and fat may be needed

• Exercising 30—90 minutes after a meal, when blood sugar is at its peak, will generally satisfy any need for snacking and will guard against hypoglycemic reactions

• Blood sugar checks are important. Exercise may temporarily raise levels before lowering

• Carry glucose tablets or another quick energy source to elevate blood sugar levels if needed

• Avoid exercising in extreme temperatures as this can cause blood sugar fluctuations

• Those with type 1 diabetes need to be especially observant of these guidelines