Moving with Diabetes: How to Exercise Safely and Stay in Control

Exercise is a powerful tool for managing diabetes. It helps improve blood sugar levels, boosts fitness, supports weight management, and lowers the risk of heart disease and stroke. It also lifts your mood and energy levels. But if you’re living with diabetes, staying active requires a bit of extra planning.

Here’s what you need to know to make exercise both safe and effective.

🟢 BEFORE YOU START: PLAN SMART

Before jumping into a new workout routine, have a chat with your healthcare professional—especially if you have type 1 diabetes or take insulin. They'll help you understand:

• How your blood sugar might respond to different types of exercise.
• The best time of day for you to be active.
• Whether you need to adjust your medication or food intake beforehand.

If you’re on insulin or medications that lower blood sugar, your doctor may suggest testing your blood sugar 15–30 minutes before exercising. This helps you catch potential lows before they happen.

📊 BLOOD SUGAR GUIDELINES BEFORE EXERCISE

• Below 90 mg/dL (5.0 mmol/L): Too low. Have a quick snack with 15–30g of carbs—like fruit juice, crackers, or glucose tablets—before you move.
• 90–124 mg/dL (5.0–6.9 mmol/L): Consider taking 10g of glucose before starting.
• 126–180 mg/dL (7.0–10.0 mmol/L): You’re good to go! Just keep an eye on any spikes, especially with strength or high-intensity workouts.
• 182–270 mg/dL (10.2–15.0 mmol/L): Still okay to exercise, but blood sugar could rise with intense activity.
• Over 270 mg/dL (15.0 mmol/L): Caution zone. Check for ketones in your urine. If ketones are present, skip the workout and focus on lowering your blood sugar first.

💪 WHAT EXERCISE SHOULD YOU DO?

Aim for a mix of aerobic and strength training:

• Adults: Try to get 150+ minutes/week of moderate to vigorous aerobic activity (e.g., brisk walking, swimming, dancing, sports). Add strength training 2–3 times a week.
• Kids & Teens: At least 60 minutes of aerobic activity daily, plus bone and muscle-strengthening activities (e.g., tug-of-war, jumping rope) three days a week.

⚠️ DURING EXERCISE: STAY ALERT

Blood sugar can drop during workouts—especially if you're on insulin or certain meds. If you’re trying something new or working out longer than usual, check your levels every 30 minutes when possible.

Stop your workout immediately if:

• Your blood sugar drops to 70 mg/dL (3.9 mmol/L) or below.
• You feel dizzy, shaky, weak, or confused.

Treat lows quickly with 15g of fast-acting carbs:

• Glucose tablets
• ½ cup of fruit juice or regular soda
• 1 tablespoon of sugar or honey
• Jellybeans or hard candy (check the label)
• Wait 15 minutes, check again, and repeat as needed until you're above 70 mg/dL.

🧃 AFTER EXERCISE: DON’T LET YOUR GUARD DOWN

Your body continues to use sugar even after your workout ends. That means your blood sugar could drop hours later—sometimes up to 8 hours after activity. Be sure to:

• Check your levels as soon as you’re done.
• Continue checking over the next few hours.
• Have a post-workout snack with slower-digesting carbs like granola bars, trail mix, or dried fruit.

🏁 FINAL WORD: STAY ACTIVE, STAY SAFE

Exercise is one of the best things you can do for your diabetes and your overall health. With a little preparation and the right tools (like a glucose meter or CGM), you can move with confidence and keep your blood sugar in check.

Make it a habit, listen to your body, and talk to your healthcare provider often—they’re your best teammate in building a safe and sustainable fitness routine.

Interested in how exercise impacts diabetes management? Check out these popular articles on our blog:

- How to Safely Exercise with Diabetes
- The Best Workouts for Blood Sugar Control
- Managing Blood Sugar Levels During and After Exercise
- Exercise Tips for People with Type 1 Diabetes

Explore our blog for more tips and resources on diabetes and exercise.

The content of this Website or Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website or Blog.

If you think you may have a medical emergency, call 911 (in the US) or 000 (in Australia) immediately, call your doctor, or go to the emergency room/urgent care.

 

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