Exercise is good for people with diabetes.
It aids weight loss or maintenance. It improves heart health and stabilizes blood sugar levels. It improves mood and strengthens bones and joints.
But, without careful planning, physical activity ““ which requires the body to use more glucose in order to fuel all that movement ““ can cause hypoglycemia, or dangerously low blood glucose levels.
How to get started
Next time you talk with your doctor, ask about these five steps to start exercising:
1. Snack first
Exercise can lower your blood sugar, so if you plan to exercise and then take insulin, you’ll need to test your blood sugar first and possibly eat a light snack. Some good options might be a banana and a serving of peanut butter, an apple and a piece of cheese or a small juice box. Consider consulting a dietitian or exercise physiologist for more specific recommendations.
2. Avoid alcohol
Alcohol without food lowers blood sugar, and adding exercise to the mix sends your blood sugar levels even lower. Also, if you have alcohol with your post-workout meal, it will lower your blood sugar on top of the reduction your medication and the workout itself will produce.
3. Test often
The best way to learn how your body responds to your new fitness routine is to test your blood sugar before and after your workout. Record the results, along with information about your physical activity, your food intake and your medication dosage. If you have trouble balancing activity and glucose levels, take the information to your doctor so you can find a solution.
4. Stick to a schedule
Exercise has a significant impact on glucose levels, and glucose levels fluctuate through the day. Exercising at about the same time every day helps you predict ““ and avoid ““ dips and spikes in blood sugar levels, which leads to better overall glucose management, and fewer complications down the road.
5. Stay cool
Skip the sauna, steam room or hot tub after your workout. Higher temperatures increase your heart rate, which reduces blood sugar levels even after you’ve finished exercising and are just soaking up the steam.
