Five Important Rules for Exercising with Diabetes

Exercise is an important part of a comprehensive approach to managing diabetes. Regular physical activity helps improve cells’ sensitivity to insulin, which aids in controlling blood sugar levels. Choosing the right exercises depends on the type of diabetes, the patient’s health, and their fitness level. Aerobic activities, such as walking, swimming, or cycling, combined with strength training, can significantly improve overall health, increase endurance, and strengthen the cardiovascular system. Consult your doctor before starting any exercise program.

1. Be sure to consult your doctor before starting any exercise program. Only a specialist can determine the optimal level of exercise based on your current health.

2. Monitor your blood glucose levels regularly. The recommended range for safe exercise is between 4 and 14 mmol/L.

3. Pay attention to how you feel during exercise. If you experience dizziness, headaches, or shortness of breath, consult a doctor immediately.

4. Choose frequent and moderate exercise. For people with diabetes, it is optimal to exercise at least 4 times a week for 30-40 minutes. Long breaks between sessions can cause blood sugar levels to rise.

5. Plan your meals based on your exercise and diabetes. For example, if you have type 1 diabetes, it’s recommended to consume additional carbohydrates before exercise and have a small snack with fast-acting carbohydrates during exercise.

6. Wear appropriate equipment and footwear. Properly fitted athletic clothing and comfortable footwear will help prevent injury and ensure comfort during exercise.

7. Stay hydrated. Drink water regularly before, during, and after exercise to avoid dehydration, which can affect blood sugar levels.

8. Warm up before exercise and cool down afterward. This will help prepare your muscles for the workout, reduce the risk of injury, and promote proper recovery.

9. Keep a diary of your workouts and how you feel. Record your blood sugar levels before and after workouts, as well as how you feel. This will help you better monitor your condition and adjust your workout program in consultation with your doctor.

10. Avoid exercising during acute illnesses or when feeling unwell. If you experience severe fatigue, a cold, or symptoms of hypoglycemia or hyperglycemia, it’s best to postpone your workout and consult your doctor.

How to choose the right type of physical activity

Set workout goals based on improving glycemic control and strengthening your cardiovascular system. Focus on moderate-impact exercises, such as walking, swimming, or cycling, which reduce the risk of hypoglycemia and improve insulin sensitivity.

Consider your individual limitations and health status: if you have diabetic neuropathy, avoid high-impact exercises and focus on low-impact options. Discuss any contraindications with your doctor before beginning any activity.

Choose activities that are easy to integrate into your daily routine. Regular and consistent exercise is more beneficial than infrequent, intense sessions. Ideally, aim for at least 150 minutes of aerobic activity per week, spread over several days.

Add strength training 2-3 times per week to increase muscle mass and improve glucose metabolism. Use resistance bands, dumbbells, or your own body weight, avoiding excessive stress on your joints.

Monitor your body’s response. Measure your glucose levels before and after exercise to determine the optimal duration and intensity, preventing hypo- and hyperglycemia. If complications arise, consult a healthcare professional to adjust your program.