Exercise is a vital aspect of diabetes management, offering numerous benefits such as improved blood sugar levels, enhanced fitness, weight management, and reduced risk of heart disease and stroke. It increases insulin sensitivity and overall well-being.

Any physical activity that gets you moving, whether it’s dancing, swimming, walking, or working, can be considered exercise. Choose activities that you enjoy. For optimal health benefits, aim for at least 150 minutes per week of moderately intense activities like brisk walking, swimming, or cycling.

The American Diabetes Association recommends 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week. You can spread out your activity over 3 days and avoid more than 2 consecutive days without exercise. Walking is a simple and effective exercise option that can be incorporated into daily routines.

Stay hydrated, wear appropriate footwear, keep feet dry, and be mindful of hypoglycemia during exercise. Before starting your workout, check your blood sugar levels. Pre-exercise blood sugar levels below 100 mg/dL (5.6 mmol/L) may require a small carbohydrate snack.

Blood sugar levels between 100 to 250 mg/dL (5.6 to 13.9 mmol/L) are generally safe for exercise, while levels above 250 mg/dL (13.9 mmol/L) should be approached with caution, and ketone testing may be necessary. Stop exercising if your blood sugar drops below 70 mg/dL (3.9 mmol/L) or if you experience symptoms of low blood sugar levels.

Blood sugar levels should be checked again as soon as you finish exercising and again several times during the next few hours. Low blood sugar is possible even four to eight hours after exercise. Having a snack with slower-acting carbohydrates after your workout can help prevent a drop in your blood sugar.

Consult with your healthcare provider to discuss your exercise plan in relation to your diabetes management.^14,15