Is Your Workout Affecting Blood Sugar? Safe Exercises for Diabetics

If you have diabetes, being physically active can help you manage blood sugar levels so that you can prevent complications and enjoy a better quality of life. But when it comes to safe exercise for diabetics, you may be wondering, what kind of physical activity is the most beneficial? And how does exercise affect my blood sugar? 

In this article, we’ll address those questions and consider the best approach for checking your blood sugar before and after exercise. Although it can cause serious health challenges, diabetes can be managed successfully with the help of your healthcare team. 

At Cary Medical Group, we specialize in helping those with chronic illnesses like diabetes. We offer a comprehensive scope of services—including assistance from our dietician—to help you control your diabetes and live the healthiest life possible. We’ll also help you manage conditions like high blood pressure and high cholesterol. Ready to get started? Just contact us for an appointment.

How Does Exercise Affect Blood Sugar Levels?

When you’re trying to get your diabetes under control, exercise and other physical activity help your body use insulin better, which keeps your blood sugar, or glucose level, within a safe range. Exercise improves your body’s ability to use insulin effectively by increasing insulin sensitivity.

That said, how exercise impacts your blood sugar can depend on the kind of exercise you’re getting – for example, activities like:

• Walking
• Jogging
• Yoga 
• Cycling
• Swimming 

Typically reduce blood sugar levels, while exercise that includes short bursts of hard aerobic exercise such as high intensity interval training (HIIT), can temporarily raise blood sugar levels. 

For those who take insulin, exercise may cause blood sugar to become too low, a condition known as hypoglycemia. If this describes you, speak to your healthcare provider about how your preferred physical activity may affect your glucose levels, and the best way to approach diet, exercise, and your diabetes medications. 

When and How Often Should You Check Your Blood Sugar During Exercise?

Exercise can raise or lower your blood sugar depending on the type and intensity of activity. It’s good practice to check your blood sugar before, during and after exercise to understand how your body responds to physical activity and reduce the chance of health issues. Doing so will help you adjust your exercise plan and avoid harmful blood sugar swings. 

Here are some of our additional recommendations from the to help you determine when and how often to monitor your blood sugar:

• If you have type 2 diabetes that you don’t need to treat with medication, you may not need to check your blood sugar before exercise. Check with us first to be sure.
• If you take insulin, test your blood sugar 15 to 30 minutes before exercising. 
• If you take insulin and you’re planning a long exercise session, check your blood sugar every half hour to determine if it’s stable, elevated, or falling so you know whether it’s safe to keep going. 
• If you use a continuous glucose monitor, ask your healthcare provider what they recommend. We may suggest testing before, during and after exercise. 
• In addition to checking blood sugar immediately after exercise, check it again for the next few hours after your session is complete to be safe. Low blood sugar may still occur several hours after physical activity.
• Avoid exercise if you’re recovering from serious low blood sugar in the past 24 hours.

In all cases, speak with us about maintaining healthy blood sugar levels when embarking on an exercise program. We may make recommendations about medication, what to eat before exercise, best time of day to work out, and other considerations to help you exercise safely. 

Safe Exercise for Diabetics: Which Exercises Are Beneficial?

The type of exercise you choose will depend on several factors, including:

• Your lifestyle
• Your personal preferences
• What works best for you (taking your medications into consideration)
• Other health conditions you may have
• Our recommendations as your healthcare provider

Keep in mind, physical activity doesn’t have to mean strenuous workouts or even going to the gym. Safe and beneficial exercises for those with diabetes may include low-impact activities such as:

• Walking
• Swimming 
• Hiking
• Yoga
• Cycling
• Dancing
• Stretching 
• Strength training using lighter weights and resistance bands

If you have diabetes complications such as heart problems or other serious conditions, you should avoid high-intensity exercises like high-intensity interval training (HIIT), sprinting, or other similar activities.

Be sure to consult with your healthcare provider before beginning any exercise program. We can recommend safe and beneficial exercise routines based on your specific health condition and any diabetes complications you may have.

Are There Any Exercises a Diabetic Should Avoid?

If you have diabetes complications, you can likely still participate in physical activities like the low-impact exercises mentioned above (check with your doctor first). However, there are some exercises you should avoid, depending on your health condition.  

For example:

• Those with heart disease should avoid:
  • Isometric exercise (tightening or contracting of a specific muscle or group of muscles)
  • Exercises that involve heavy lifting or straining
  • Very strenuous activity
  • Exercising in extreme heat or cold.
• Those with high blood pressure should avoid isometric exercise, exercises that involve heavy lifting or straining, and very strenuous exercise.
• Those with nerve disease, nerve damage or foot ulcers should avoid exercises that put weight on the feet for a prolonged period, such as:
  • Jogging
  • Running
  • Walking long distances
  • Running on a treadmill
  • Exercises that involve jumping
• Those with retinopathy (a diabetes complication that affects the eyes) should avoid:
  • Isometric exercise
  • Exercises that involve heavy lifting or straining
  • Strenuous physical activity such as sprinting
  • Exercises that involve holding the breath while lifting or pushing
  • Any exercise that dramatically increases your blood pressure.
• Those with the circulation disorder known as peripheral vascular disease (PVD) should avoid high-impact activities. 
• Those with osteoporosis or arthritis should also avoid high-impact activities.
• Those with kidney disease should avoid vigorous exercise.

Cary Medical Group is Your Partner in the Expert Care and Management of Diabetes 

You may have experienced one of the 10 warning signs of diabetes, or have no symptoms at all. The only way to know for sure if you have diabetes is through a blood test. That’s why it’s so important to see your healthcare provider for a proper diagnosis. 

But diagnosis is only the first step. Even with the proper medication, diet, and exercise plan, managing diabetes is a lifelong process. While being physically active can help you manage your condition and maintain healthy blood sugar levels, diabetes complications can still create challenges. 

But you’re not on your own. Our physicians are here to support you, monitor your progress and help you lead a normal, healthy life. We invite you to contact us for an appointment today.