In general, the best time to exercise is one to three hours after eating, when your blood sugar level is likely to be higher. If you use insulin, it's important to test your blood sugar before exercising. Testing again 30 minutes later will show whether your blood sugar level is stable. It's also a good idea to check your blood sugar after any particularly grueling workout or activity. If you're taking insulin, your risk of developing hypoglycemia may be highest six to 12 hours after exercising.
Experts also caution against exercising if your blood sugar is too high over , because exercise can sometimes raise blood sugar even higher. Because of the dangers associated with diabetes, always wear a medical alert bracelet indicating that you have diabetes and whether you take insulin.
Also keep hard candy or glucose tablets with you while exercising in case your blood sugar drops precipitously. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Body weight: maintenance and loss.
Supervision of training. Psychological effects. Aerobic exercise training Frequency. Rate of progression. Body weight loss and maintenance. Resistance exercise training Frequency. Supervised training Initial instruction and periodic supervision by a qualified exercise trainer is recommended for most persons with type 2 diabetes, particularly if they undertake resistance exercise training, to ensure optimal benefits to BG control, BP, lipids, and CV risk and to minimize injury risk Combined aerobic and resistance and other types of training Inclusion of both aerobic and resistance exercise training is recommended.
Daily movement unstructured activity Individuals with type 2 diabetes are encouraged to increase their total daily, unstructured PA to gain additional health benefits. Flexibility training Flexibility training may be included as part of a PA program, although it should not substitute for other training.
Hypoglycemia: causes and prevention. Peripheral neuropathy. Autonomic neuropathy. Nephropathy and microalbuminuria. Acknowledgments The authors have no financial support or professional conflicts of interest to disclose related to the article's content. References 1.
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Wang Y, Simar D, Fiatarone Singh MA: Adaptations to exercise training within skeletal muscle in adults with type 2 diabetes or impaired glucose tolerance: a systematic review. However, walking during lunch or after dinner, dancing to your favorite tunes at home, or working out to online videos are free and can be done at times that are more convenient for you. Find ways to squeeze physical activity into your day-to-day life. For example, take the stairs instead of the elevator, play outside with your children, get up and move during TV commercials.
Try to fit in at least 20 to 25 minutes of activity every day, which will help it become a habit. Low-impact activities like pool walking and swimming are examples. Talk to your health care provider about activities that you can do to get started. Start slowly, and work your way up to your desired level. Discuss other ideas with your health care provider. Special Considerations for People With Diabetes Protect your feet by wearing cotton socks with well-fitting athletic shoes.
To receive updates about diabetes topics, enter your email address: Email Address. And according to a study published in November in T he Lancet , increased physical activity can help reverse prediabetes , which the Centers for Disease Control and Prevention notes affects more than 1 in 3 adults in the United States. The guidelines for exercising with diabetes are pretty much a mirror image of the federal ones for all adults, regardless of blood sugar status. According to the American Diabetes Association , adults with type 2 diabetes should perform at least minutes of moderate- to vigorous-intensity physical activity per week.
Ideally, weekly exercise would be spread over at least three days, with no more than two days passing without some form of activity. For those engaging in high-intensity exercise, shorter durations of 75 minutes per week may be sufficient. And importantly, weekly workouts should include resistance, or strength, training at least two or three days, preferably on nonconsecutive days.
Research shows that performing both aerobic also known as cardiovascular exercise and strength training is far more beneficial at improving insulin health than either type of exercise alone, explains Nick Occhipinti, CSCS , an exercise physiologist based in Red Bank, New Jersey.
Exercise helps manage prediabetes and type 2 diabetes by lowering blood glucose levels and improving insulin sensitivity throughout the body. Taking Up Excess Glucose An immediate benefit of exercise is lowering excessively high blood sugar levels, Dr. Kazlauskaite says. Exercise triggers the uptake of glucose from the bloodstream into the working muscles and organs. This is one reason experts agree that people with elevated blood sugar levels can benefit from walks after meals.
Building Muscle When it comes to blood sugar management, muscle is consistently underrated. Improving Weight Loss Losing just 5 to 10 percent of your body weight can improve your A1C , which is the two to three month average of your blood sugar levels, according to John Hopkins Medicine.
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