Top Tips for Healthy Living with Diabetes

The Benefits of Exercise for a Well-Rounded Life

By Susan B. Sloane, BS, RPh, CDE

It is no secret that exercise can yield great benefits to your body and mind. Not only does regular exercise help relieve stress, it can also help you lose weight and reduce your blood pressure.

For people with diabetes, a regular exercise regimen can help keep your blood sugar “in range” and help insulin work more efficiently by helping overall circulation and by building more muscle. When you gain muscle mass, you boost your body’s ability to burn fuel (food) more efficiently. Like cleaning out a car engine, exercise will make your body run smoother!

Exercise comes in many forms and does not just have to occur in a gym. Of course, running, jogging, and other physical activities count as exercise, but did you know that everyday tasks like walking the dog and house cleaning can also help get your heart rate up?

For example, in the warm months of spring and summer, many people enjoy gardening. If you’ve ever worked in your garden, you know how much energy you can expend pulling weeds and planting flowers! While gardening may not suit your fancy, it is important to find the form of exercise that suits you best. There are countless exercise options available to you outside of the gym including outdoor activities like hiking, kayaking, biking, and even rock climbing.

People with diabetes should get clearance from their own healthcare team when starting an exercise program. The type of exercise you can do will be based on your current state of health, and whether you have any underlying health issues that may prohibit you from doing certain types of exercise. 

For instance, if you have heart problems, your health care team may suggest that you walk instead of jog to keep your heart healthy and prevent any issues. If you suffer from neuropathy in your feet, you will be given exercises that are “easier” on the feet to prevent foot injuries. The best thing about creating an exercise regimen is that there is no one-way to do things; your personal plan can be tailored to your own specific needs and abilities.

The latest research on exercise and diabetes suggests that there may be significant health benefits to breaking up sedentary time by moving around every hour or so.^[1] Today, we can perform so many tasks at the touch of a smartphone, that it’s often not necessary to get off the couch. Despite the ease and comfort of performing tasks remotely, you should make an effort to get up and walk around throughout the day. Not only will you challenge yourself physically, you will also give your mind a workout and you will feel better overall.

Currently, health professionals recommend that you exercise at least 150 minutes per week if you can, and not to pass more than 2 days in a row with no exercise.^[2]

While it may sound intimidating to begin an exercising program, it is actually fairly simple. The following are some important tips to follow for exercising with diabetes:

1. Always wear medical ID.
2. Test your blood sugars before exercise. Exercise will cause blood sugars to drop during and up to 48 hours after exercise because you will burn fuel (sugars) more efficiently. Make sure you take that into account and eat extra food if necessary. (Recent research recommends that patients with type 1 diabetes may want to aim for blood glucose levels of 126-180 mg/dl (7.0 – 10.0 mmol/L) before beginning aerobic exercise.)^[1]
3. Drink water throughout your exercise period. People with diabetes are more prone to dehydration.^[3]
4. Always have access to a snack; being prepared will avoid any issues with low blood sugars should they occur.
5. Wear proper clothing. Make sure you wear socks to avoid blisters and wear “breathable clothing” that doesn’t trap moisture against your body.
6. Get medical clearance before starting any exercise regime. Each person is different based on their health profile. Your own healthcare team can advise you on what types of exercise are best for you.

Overall, exercise is a crucial part of a healthy lifestyle when living with diabetes. Yet, it is just one part of a well-rounded life that includes proper diet and consistent monitoring of your blood glucose levels. If you make an effort to incorporate exercise and physical activity into your daily routine, you will be well on the path to healthy living with diabetes!