Exercise can help, but people with diabetes need to keep a few factors in mind to stay safe. Some people may experience hypoglycemia when they exercise, while others report blood glucose spikes if they work out at certain times of the day or for longer than usual. But don’t let that deter you from exercising. “Making sure you’re being active and eating healthy will help prevent the progression of the disease,” says Jessica Crandall Snyder, RDN, CDE, CEO of Vital RD in Englewood, Colorado. RELATED: 9 Diabetes Care Tips During the Coronavirus Pandemic A meta-analysis published in December 2016 in the journal Diabetologia found the risk of developing type 2 diabetes decreases by 26 percent if you engage in moderate-intensity exercise for at least 150 minutes per week. That’s consistent with what the American Diabetes Association (ADA) recommends: exercising five days per week can help your body use insulin better, not to mention relieve stress, improve your blood pressure and cholesterol levels, and stabilize your blood glucose, among other benefits. That recommendation aligns with what the U.S. Department of Health and Human Services (HHS) suggests for adults. The HHS says to exercise at a moderate intensity for at least 2 hours and 30 minutes per week, or at a vigorous intensity for at least 1 hour and 15 minutes per week. According to the ADA, moderate-intensity exercise involves being able to talk but not sing while moving, while vigorous-intensity exercise involves being shorter of breath and not being able to say more than a few words before taking a break. RELATED: What People With Diabetes Must Know Before Beginning a New Exercise Plan If you can’t meet these requirements, it’s still worthwhile to exercise as much as you can and avoid inactivity, according to the HHS. A small study published in December 2016 in the journal Diabetologia particularly suggested walking for 10 minutes after eating may lower blood glucose by 22 percent. That post-meal workout time seems to be key. Exercising after the largest meal of the day has been shown to improve glucose control, especially if the workout involves moderate-intensity aerobic exercise lasting 45 minutes or longer, according to a review published in June 2018 in Sports Medicine. The more exercise, the better: A study published in March 2020 in Medicine and Science in Sports and Exercise found glycemic control continues to improve for people with type 2 diabetes as frequency of aerobic training or a combination of aerobic and resistance training increases. With your doctor’s approval, no type of exercise is off-limits — biking, walking, stair climbing, and lifting weights are all good ideas. (And luckily, many of these exercises can be done from the comfort of your own home while socially distancing!) But be open to trial and error to see what your body responds to best, and avoid these six exercise mistakes:
1. Not Testing Blood Sugar Beforehand
“Knowing your blood sugar level before starting exercise is crucial,” says Lynn Grieger, RDN, CDE, a personal trainer in Prescott, Arizona. The American Council on Exercise recommends avoiding working out if your glucose levels are 250 milligrams per deciliter (mg/dL) or greater and ketosis is present, or greater than 300 mg/dL without ketosis. (Ketosis, which can be detected with a ketone test, occurs when the body doesn’t have sufficient glucose for energy, leading it to burn stored fat for energy, and to form substances called ketones.) On the other hand, if your levels are below 100 mg/dL, eat a snack first, such as a slice of toast with peanut butter or a yogurt, Grieger suggests. RELATED: 7 Blood Sugar Testing Mistakes to Avoid
2. Skipping Water Breaks
Dehydration, which people with diabetes are prone to, will cause your blood sugar levels to rise, Crandall Snyder says. Skip sports drinks, which are packed with sugar and carbohydrates, and drink water instead. Aim to drink 4 to 6 ounces (oz) every 15 to 20 minutes or whenever you’re thirsty, Grieger says.
3. Forgetting an Emergency Kit
Exercise helps the muscles handle glucose more effectively, which in turn lowers your blood sugar, Grieger says. That’s a good thing for most people with diabetes, but only if blood sugar levels don’t get too low. “Bring (or keep handy) a glucometer, insulin if you take fast-acting insulin, and quickly digested carbohydrate sources,” Grieger says. A snack with 15 grams of carbohydrates, such as dried fruit, should also do the trick if you’re feeling lightheaded or weak, Crandall Snyder says.
4. Wearing Inappropriate Footwear
People with diabetes need to wear breathable socks and shoes that fit well to keep the feet protected. “If you get a cut or a scrape, it may be harder for you to heal that area because your blood sugar is higher and you have decreased circulation down there,” Crandall Snyder says. “Wearing shoes that are comfortable and fit well is not only going to help you be more physically active every day, but will protect you from potentially getting a cut or a scrape that doesn’t heal.” This is especially crucial in the summer months because your feet might be soft and prone to cuts after you work out in the pool, so be sure to stash a pair of flip-flops nearby. RELATED: 11 Foot Care Tips for People With Diabetes
5. Ignoring What Your Body Is Telling You
Regardless of whether you have diabetes, it’s important to listen to your body during a rigorous workout. “Don’t go out of the gate too hard,” Crandall Snyder warns. If you feel dizzy, stop, recover, and start again when you’re feeling better.
6. Not Finding Something You Enjoy
The biggest mistake when it comes to exercise? Not doing it. “Exercise is hard for some people to start, and for some people it’s really not something they look forward to,” Crandall Snyder says. Your goal is to find an activity you love — so try out Zumba at your local gym, or enlist a friend to walk with you for 30 minutes each morning. “That way you’re more socially entertained and not so focused on how much you hate exercise,” Crandall Snyder says. If you enjoy it, you’ll be more likely to stick to it, and pairing that regular exercise with a healthy diet can help you better manage your diabetes. RELATED: 14 Best Diabetes Apps of 2020
