Skip to Main Content

Diabetes Self-Management Education

Exercise

The Benefits

  • Makes your blood sugar go down
  • Helps your body stay flexible
  • Is a part of good diabetes care
  • Helps to keep your blood pressure down
  • Helps to lower your cholesterol
  • Helps with weight loss
  • Increases your energy level
  • Can help decrease stress
  • Helps to prevent heart and blood vessel disease 

Where Do You Start?

Talk to your provider about exercising.

Talk about:

  •  What kind of exercise is good for you
  •  How much exercise you should do
  •  If you will need to change your medicines
  •  What to do if you have dizziness, nausea/vomiting, pain in the chest, jaw, arms or ears, irregular pulse, or trouble breathing

Start slow and try to build up to 30 minutes of activity everyday.

Check with you provider before starting any new activities.

150 minutes every week is the recommended goal.

What You Will Need to Get Started

  • A positive attitude
  • Shoes that fit well — walking shoes, or tennis shoes
  • Socks that are not too tight around the top and are moisture wicking; comfortable clothing
  • Sunscreen and insect repellent
  • Water, quick glucose source, ID, medicine list 

Exercise and Blood Sugar

Check your blood sugar before and after exercise.

Try to exercise one to three hours after a meal.

  • For blood sugar 80-120 mg/dl you will need to eat 15 to 30 grams of carbohydrates before exercise.
  • For blood sugar under 80 mg/dl you will need to eat 30 to 45 grams of carbohydrates along with some protein and fat.
  • Wait 15 minute after eating your snack and recheck your blood sugar. If your blood sugar is 120 mg/dl, it is okay to exercise
  • For blood sugar between 120 to 250, it is okay to exercise.
  • If your blood sugar is over 250:
    • check your urine for ketones if you are a Type 1 diabetic; Do not exercise if you have ketones in your urine.
    • if you are a Type 2 diabetic, you may exercise but monitor your blood sugars closely as well.
  • For blood sugars over 400 mg/dl, do not exercise. You may have an illness or infection and need to follow the advice of your doctor.

Monitor your blood sugar closely after any vigorous activity. You may experience low blood sugar or “insulin reaction” after any unusual physical activity.

Prevent Low Blood Sugar (Hypoglycemia)

Low blood sugar or “insulin reactions” may occur up to 12 to 48 hours after heavy exercise. Hypoglycemia is rare in Type 2 diabetics who are not taking insulin or a medicine that causes more insulin to be produced.

Tips to prevent low blood sugar:

  • Do not drink alcoholic beverages before or while exercising
  • Do not inject insulin into the body part that you are exercising
  • Do not exercise when your insulin is at its peak
  • Additional carbohydrates may be needed after heavy exercise that lasts a long time

ALL EXERCISE IS ACTIVITY BUT NOT ALL ACTIVITY IS EXERCISE.

Housework and yard/gardening activities count toward your goal too!

  • Choose an activity that you enjoy
  • Set realistic goals; walk 15 minutes after dinner
  • Exercise with a partner

Exercising Safely

How to Exercise Safely

  • Look at your feet before and after exercise.
  • Stretch five to 10 minutes before and after exercise. This will help prevent cramps and sore muscles.
  • Try to walk mostly on level surfaces, slow down on inclines.
  • Walking should be done at a steady pace. Try not to stroll or stop.
  • Do not exercise in the heat of the day during the hot summer.
  • Do not over-do it. Push yourself a little but not too much. You want to work up a light sweat.
  • If you are short of breath or cannot talk, you need to slow down.

See Your Doctor If You Have Any of These Symptoms

  • Feeling extremely tired
  • Feeling dizzy or light headed
  • Nausea or vomiting
  • Any unusual joint or muscle pain

Go To the Emergency Room If You Feel

  • Pain in the chest, teeth, jaw, arms, or ears
  • Irregular pulse
  • Trouble breathing

Exercising Regularly

How Often You Should Exercise

  • You should exercise at least five days a week; every day is better
  • Start slow and work up to 30 minutes every day 

BE ACTIVE EVERY DAY AND STICK WITH YOUR PLAN

  • Exercise with a partner
  • Park your car at the back of the parking lot
  • Take the stairs instead of the elevator
  • Walk for 30 minutes of your lunch hour
  • Get an exercise video you enjoy and use it at home
  • Exercise by marching in place while commercials are on while you watch TV shows
  • Put on some music and dance with your kids, by yourself, or with a friend
  • Go for a long walk in the park with a friend
  • Walk your dog
  • Use your hand weights or bands to do some strengthening exercises
  • Do 10 to 20 jumping jacks periodically during the day
  • Pretend to sit in your chair five times before actually sitting (chair squats) 

Take the Quiz!

Thanks for completing the Exercise section! Take our quiz to see what you learned.