Exercise and Diabetes 

Let me start by saying that diabetes and exercise goes hand in hand when it comes to managing your diabetes. Exercise help you control your blood sugar, as well boost your overall fitness reducing your risk of heart disease and nerve damage.

The only challenging part is to remember to track your blood sugar before, during and after. While you’re doing your check make sure you record your glucose level so that you know how you body react to exercise.

Before you start

Now my site is about exercise with diabetes, but before you start please check with your doctor especially if you've been inactive. Discuss with your doctor which activities you're contemplating and the best time to exercise, as well as the potential impact of medications on your blood sugar as you become more active.

Now per week I would suggest about 150 minutes  of moderately intense physical activities such as:

  • Walking
  • Bicycling
  • Lap swimming

If you taken If you're taking insulin or medications that can cause low blood sugar (hypoglycemia), test your blood sugar 30 minutes before exercising and again immediately before exercising. This will help you determine if your blood sugar level is stable, rising or falling and if it's safe to exercise.

Consider these general guidelines relative to your blood sugar level — measured in milligrams per deciliter (mg/dL) or millimoles per liter (mmol/L).

Lower than 100 mg/dL (5.6 mmol/L). Your blood sugar may be too low to exercise safely. Eat a small carbohydrate-containing snack, such as fruit or crackers, before you begin your workout.

100 to 250 mg/dL (5.6 to 13.9 mmol/L). You're good to go. For most people, this is a safe pre-exercise blood sugar range.

250 mg/dL (13.9 mmol/L) or higher. This is a caution zone. Before exercising, test your urine for ketones — substances made when your body breaks down fat for energy. Excess ketones indicate that your body doesn't have enough insulin to control your blood sugar. If you exercise when you have a high level of ketones, you risk ketoacidosis — a serious complication of diabetes that needs immediate treatment. Instead, wait to exercise until your test kit indicates a low level of ketones in your urine.

300 mg/dL (16.7 mmol/L) or higher. Your blood sugar may be too high to exercise safely, putting you at risk of ketoacidosis. Postpone your workout until your blood sugar drops to a safe pre-exercise range.

During exercise

When you exercise and this has happen to me a few times sugar levels drop low, So first check your blood sugar level every 30 mins if you planning on doing a long workout, increasing the intensity or trying a new exercise.

You should stop if:

  • Your blood sugar is 70 mg/dL (3.9 mmol/L) or lower
  • You feel shaky, nervous or confused

Eat or drink something to raise your blood sugar level, such as:

  • Two to five glucose tablets
  • 1/2 cup (118 milliliters) of fruit juice
  • 1/2 cup (118 milliliters) of regular (not diet) soda
  • Five or six pieces of hard candy

Recheck your blood sugar 15 minutes later. If it's still too low, have another serving and test again 15 minutes later. Repeat as needed until your blood sugar reaches at least 70 mg/dL (3.9 mmol/L). If you haven't finished your workout, continue once your blood sugar returns to a safe range.

After exercise

Once you’re finished your exercise check your blood sugar levels make sure that it’s back to normal. If it’s low eat a small carbohydrate-containing snack, such as fruit or crackers, or drink a small glass of fruit juice.

Exercise can be beneficial to your health in many ways, but if you have diabetes, testing your blood sugar before, during and after exercise may be just as important as the exercise itself.