Top Exercises Recommended for Individuals Managing Diabetes
Exercising with Diabetes: A Comprehensive Guide
Staying active is crucial for people with diabetes, offering numerous benefits such as lowering stress levels, improving mental health, and reducing insulin requirements. Here are some tips and recommendations from diabetes specialists for exercising safely and effectively.
Understanding Your Body's Response
It's essential to check blood sugar levels before and after exercise until you become familiar with how your body responds to physical activity. This will help you manage your blood sugar levels during and after exercise.
Aerobic Exercise
The American Diabetes Association recommends that people with diabetes miss no more than two days of aerobic exercise in a row. Aim for at least 150 minutes of aerobic exercise each week, as suggested by the National Institutes of Health (NIH). Walking for 30 minutes, five times a week, is a great way to start, while activities like swimming, dancing, and cycling can also be enjoyable options.
Starting Slow
If you've been inactive for a while, it's important to start an exercise program slowly. Gradually increase the intensity and duration of your workouts to avoid injury and strain.
Safety Measures
Always carry a cell phone during exercise, and let lifeguards know that you have diabetes before getting in the pool. It's also advisable to wear proper shoes and socks to protect your feet, and avoid exercising in extremely hot or cold temperatures.
Preventing Hypoglycemia and Hyperglycemia
Having something available to raise blood sugar levels, such as hard candy, glucose tablets, or 4 ounces of juice, is essential when exercising. If you experience shortness of breath, dizziness, or lightheadedness during exercise, stop and report any unusual problems to a doctor. For people with Type 1 diabetes, exercising with a blood sugar level higher than 250 mg/dl may cause ketoacidosis, a life-threatening condition.
Traditional and Eastern Exercises
Yoga and Tai Chi are traditional and Eastern forms of exercise that can lower stress, improve nerve function, and promote an increased state of mental health and wellness. These exercises can be particularly beneficial for people with diabetes.
Stay Hydrated
Drinking plenty of water before, during, and after exercise is crucial to prevent dehydration. Staying hydrated is essential for maintaining optimal blood sugar levels and overall health.
Medical Alert ID Band
Wearing a medical alert ID band can help emergency responders treat a person with diabetes properly in case of an emergency.
Consult a Doctor
Always consult a doctor before starting an exercise program, especially if you have any concerns about your diabetes or overall health.
These tips and recommendations were provided by diabetes specialists Professor Dr. Lutz Heinemann, Professor Dr. Bernd Kulzer (diateam GmbH), and Dr. Manfred Ganz, among others, at the Diabetes Congress 2025 in Berlin. Sue Cotey, RN, CDCES, also recommends making a habit of doing a variety of exercises, such as walking, tai chi, yoga, dancing, and swimming, on a regular basis.
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