Exercise and diabetes
As a person with diabetes, you know that exercise is important – but what is really best when it comes to exercise and diabetes? Thankfully, it’s easier than you think… We got all the answers from experts in the field.
What kind of exercise should you do with diabetes?
“The most helpful exercises encourage muscle contraction and increase the effect of insulin.” What does that mean? The exercise helps more glucose to be transported out of the blood stream and into the cells to be used: body weight exercise and resistance training are particularly good at this.”
Sarah Hall, Biokineticist at Wellness in Motion, Morningside
Ball sports are especially helpful for people with diabetes. “They involve a combination of exercises like jogging and sprinting, and research has found that this is best for stability in blood sugar levels.”
Andrew Heilbrunn, Head Biokineticist at the Centre for Diabetes and Endocrinology (CDE) in Houghton
What time of day should you exercise with diabetes?
The best time for people with diabetes to exercise is before breakfast and before supper. “You’re less likely to hit lows at those times. Before breakfast, you’ll be quite insulin-resistant and less likely to experience a drop in blood sugar.” The worst time to exercise? An hour or two after meals, when insulin in the system can cause more frequent lows. Andrew Heilbrunn
How long should you exercise for if you have diabetes?
That depends on you: what you’re capable of and how fit you are. “The general recommendation is 1 to 2 hours, but take into account the type of exercise, your age and your fitness level. And remember to limit exercise to 30 to 45 minutes if it’s a new sport or type of exercise – and then closely monitor you blood sugar levels, before and after exercising.”
Sarah Hall
What else do I need to know about exercise and diabetes?
If you exercises for more than one hour, any time of the day, you may need a protein snack, like full-cream yoghurt or small yoghurt-coated rice cakes, before going to bed. “Sustained energy overnight is crucial, as it prevents hypos between 2 and 4am. “Also, always have a quick-acting sugar snack on hand (fruit juice, sweets or honey) to treat low blood sugar, and make sure someone near you knows how to use a glucagon pen in case of emergency.
Andrew Heilbrunn
Advantages of increased exercise and diabetes:
- Better health
- More confidence
- An improved response to insulin and blood sugar control
- A greater awareness of diabetes and your body
- The prevention of conditions associated with diabetes, like obesity and heart disease
- Improved weight management
Top tips for exercise and diabetes:
- Don’t exercise if your blood sugar is too high (over 16mmol/l) or too low (under 4mmol/l), or if ketones are present.
- Make sure your blood sugar is in the target range before exercise, in order to avoid low blood sugar.
- Talk with your doctor about lowering your insulin dose before exercise, if necessary.
- Inject insulin before exercise in a site other than the body parts about to be used. For example, if you will be running, don’t inject in the legs.
- Watch for symptoms of low blood sugar for 12 hours after exercise, especially if it’s a new kind of exercise.
- Make sure you drink water so you don’t get dehydrated.
- Choose something fun! You could go to dance classes, swim, learn to surf, take up yoga, go on hikes, play tennis or even join a soccer team. There’s even something called laughter yoga if you really want to have a good time.
What to read next?
Fun ways to fitness: Great ideas for how to have fun while exercising.
Dance for diabetes: How to get started using dance as your preferred exercise routine.
What kind of exercise should diabetics do? We ask an expert how to get fit with diabetes.
Discover more from South Africans with Diabetes
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