We all know the importance of exercise. It helps control your weight. It strengthens your muscles and bones. It lowers your blood pressure and triglyceride levels. It even reduces anxiety and improves your general overall well-being.
And if you have diabetes, exercise’s benefits are even better. Exercise lowers your blood glucose levels and aids in your body’s sensitivity to insulin.
Here’s what you should know before, during, and after exercising if you have diabetes.
Before Exercise
You should wait at least 30 minutes after eating to exercise if you had a meal. Better yet, wait at least 1 to 3 hours so your blood sugar has a chance to get to a safe level.
If you plan to eat directly before exercising, you can enjoy a light meal or snack. Keep it simple by eating real food like apples, berries, nuts, a few slices of turkey, crackers/cheese, veggies/humus, or string cheese.
If you’re taking insulin, you should test your blood sugar about 15 to 30 minutes before exercising. Your levels should be within a safe range for exercising—about 100 to 180 mg/dL.
The type of the exercise (walking vs. weight lifting), the length of exercise (20 minutes vs. 45 minutes) and the intensity of the exercise (yoga vs. circuit training) all matter if you’re taking insulin. Talk to your doctor to determine what level of insulin is right for you.
During Exercise
Check your blood sugar every 30 minutes to make sure your levels are stable and that it’s safe to continue exercising. Stop immediately if your blood sugar drops below 70 mg/dL or you feel weak, shaky, or confused.
If you experience low blood sugar, take fast-acting carbohydrates, like glucose tablets, gummies, or juice.
If your insulin levels frequently drop too low during exercise, talk to your doctor about adjusting your insulin doses or other medications.
After Exercise
After you’re done exercising, check your blood sugar again. Then continue to check it several times over the next few hours. Exercise can cause your levels to drop for 4-8 hours—even up to 24 hours for more intense exercise.
If your blood sugar level is less than 100 mg/dL, have a snack with slower-acting carbohydrates like a granola bar or trail mix.
But even if you don’t eat a snack directly after exercising, you still need to build your energy back to help your muscles recover. The best time to eat is between 30 minutes and 2 hours after you’ve exercised.
And remember to consult with your doctor before starting a new exercise regimen.
For more information about timing your exercise, eating, and insulin, visit diabetes.org.
