Header Ad

Excellent Exercise Tips For Diabetics How To Prevent Low Sugar Levels

Diabetes And Physical Activities

Diabetes And Physical Activities
Type 1 or type 2 diabetes are the two main types of diabetes. An entire lack of insulin production resulting from autoimmune death of the insulin-producing cells of the pancreas is the etiology of type 1 diabetes, which accounts for 5–10% of cases. The majority of instances of type 2 diabetes (90–95%) are brought on by a confluence of inadequate compensatory insulin production and muscle cells' impaired ability to respond to insulin. 

Other types include gestational diabetes mellitus (GDM), which carries a 40–60% risk of acquiring type 2 diabetes in the next five to ten years. 

Diabetes can also be brought on by pancreatic disease, surgery, infections, medicines, or toxins, as well as genetic abnormalities in insulin activity.

Type 2 diabetes development is significantly influenced by environmental and genetic variables. The risk rises with age, obesity, and inactivity, but the precise genetic flaws are complicated and not well understood. Individuals with hypertension or dyslipidemia, women who have had gestational diabetes before, and non-Caucasian people including Native Americans, African Americans, Hispanic/Latinos, Asians, and Pacific Islanders are more likely to develop type 2 diabetes.

Exercise has a significant impact on the prevention and management of insulin resistance, prediabetes, gestational diabetes, type 2 diabetes, and health complications related to diabetes. 

Studies show that both aerobic and resistance training improve insulin action, at least initially, and can help manage BG levels, lipids, blood pressure, cardiovascular risk, mortality, and quality of life (QoL). However, exercise must be done on a regular basis to continue reaping the benefits, and that likely means doing different kinds of training on a regular basis. If certain precautions are taken, most people with type 2 diabetes can exercise safely. The consideration of physical exercise program or different method to increase physical activity is basic for ideal wellbeing in people with type 2 diabetes. 

A diabetic patient needs to incorporate exercise into their daily routine. It helps keep blood sugar levels in check and lowers the risk of more problems. There is an increase in the uptake of glucose in the blood because muscles require more glucose when they contract (during any activity) than when they rest.

Exercise For Diabetics
However, exercise is only beneficial when performed safely. Otherwise, it might get you into some trouble. When diabetics exercise vigorously or moderately without eating, their blood sugar levels can fall to dangerous levels. Diabetes patients should therefore take certain precautions prior to, during, and after exercise.

Some of the exercises or physical activities that you can consider to perform:
  • Walking: I think this is the safest way of physical activity. Its intensity can be regulated easily. 
  • Cycling: It is considered to be a low impact exercise. It is advisable for diabetic patients with joint pain or arthritis.
  • Swimming: The aquatic activities like swimming has advantage over walking or cycling by providing less stress to joint.
  • Strength Training: It can be done by various methods. For example; resistance training, weightlifting, resistance band exercise and calisthenics. Calisthenics is a type of strengthening  where own body weight is used.

Precautions During Exercise

Below rules should be followed to avoid risk of variation in sugar levels:
  • First thing first, talk to your health care provider before starting exercise regimen.  
  • Keeping track of your meals, exercises, and medications is a good idea to help you keep your glucose levels stable. 
  • By making your body more sensitive to insulin, physical activity can lower your blood sugar for up to 24 hours or more after a workout hence, Diabetics patients should avoid working out in evening or late at night since they could have hypoglycemia during rest without monitoring it. Sleep hypoglycemia may result in death.
  • Measure your sugar levels prior to, during and after working out. 
  • According to ADA (American Diabetes Association) if your glucose level is 100mg/dL or less, you should consume 15-20 gm of carbohydrate snack. You need to continue till the levels are above 100 mg/dl. 
  • In the event that your blood sugar drops to a lower level, always have a companion who can assist you. If you don't have a companion, you should wear an ID that says you are diabetic so that other people can help you if something unexpected happens.
  • Carry glucose tablets, which are fast-acting carbohydrate foods that can be taken in the event of hypoglycemia.
  • Because an infection can affect your sugar levels, it is best not to exercise.
  • If blood carbohydrate levels are inadequate prior to exercise, insulin levels can rise during exercise and blood glucose can be rapidly absorbed, resulting in hypoglycemia. ½ cup of juice or one tablespoon of sugar or honey can provide 15-20 gm of carbohydrate and help in to increase blood glucose level.
  • Start slowly with warm up and avoid working out very hard.
  • Watch out for any symptom like black out, fainting, shortness of breath or chest tightness and/or chest pain.
  • One of the common complications of long-term diabetes is peripheral neuropathy. Neuropathy results in pain, sensory loss and impaired quality of life. Therefore, it is very necessary to check for any injury during or after exercise.
  • Wear comfortable footwears to avoid any cut or injury to your feet. 
  • Take your time to cool down appropriately after exercise. 
  • Stay hydrated before, during and after exercise.

In order to avoid or delay long-term complications of diabetes, the aim of treatment for type 2 diabetes is to achieve and maintain optimal blood glucose (BG), lipid, and blood pressure (BP) levels.  Exercise or physical activities can help you achieve all these goals.

Taking oral medications, adhering to a nutritious meal plan and exercise program, losing weight, practicing necessary self-care behaviors, and controlling blood sugar levels are all methods by which many people with type 2 diabetes can achieve blood glucose control; however, some may require additional insulin. Because they aid in weight loss and maintenance as well as help treat the associated abnormalities in glucose, lipid, and blood pressure control, diet and physical activity are essential to the management and prevention of type 2 diabetes. When controlling type 2 diabetes, medications should be used in addition to lifestyle changes, not in place of them.

Related Article:


  1. Such a great post, raising awareness. My hubby is diabetic. Sam - Thrift Plan Enjoy

  2. Great post! Exercise is an important way to prevent and manage diabetes, and this is a really helpful post for anyone struggling. Thank you for sharing these ideas

  3. This post is very helpful, as I struggle with exercise. I'll put in more effort so as to avoid diabetes.

  4. Thank you kindly for anything helpful that can provide support to those with this chronic ugly condition that changes lives and doing so alone without medical care is unfortunate for shut-in elderly people.


Thank you for participating and getting in touch! Your feedback will help us to improve and create a better content. Please do not post any weblink/Spam Message :)

Powered by Blogger.