Sign out
Talk to your doctor before you get moving
When you commit to an exercise plan, you want to do what you can to keep yourself motivated and safe. Avoiding injuries and emergencies should be high on your list of goals.
Talk with your doctor about your plans. Together you can decide how you should start out, build your exercise routine, and identify ways in which you will need to manage your diabetes in order to be safe.
Begin by answering these questions with your doctor or care team:
- What physical activities are safe for you?
- Are there special ways you need to protect your feet and skin?
- Do you need to make changes in your medication or insulin use before and as you get more physically active?
Build safety into your exercise plan
Where are you planning to exercise?
Get active in a place that is familiar and safe for you. If you don’t feel safe exercising outside, walk around a mall, use the stairs at work, or use a workout DVD or app at home.
Carry your glucose monitor with you
Serious drops in blood sugar are possible with exercise. You want to be able to test at any time to know your numbers so you can act accordingly.
If you have Type 1 diabetes and have ketones in your blood or urine, energetic physical activity can raise your blood sugar. Ask your doctor what’s a safe ketone range for you and how to test for it.
Check your blood sugar before physical activity
Know your target blood sugar range. As you learn how your blood sugar responds to physical activity, you may also need to check your blood sugar during and after exercise.
Watch for low blood sugar
Exercise helps lower blood sugar, which is a good thing, but you need to watch out for extreme drops. Know the symptoms and plan ahead for how you’ll need to respond:
- Time exercise sessions in relation to meals and your insulin or diabetes medication dosages.
- Don’t skip meals.
- Pay attention to how long and hard you’re exercising..
- Heavy workouts can lower your blood sugar even more. Have fast-acting sugary liquid and a snack on hand just in case.
- Be aware that drops in your blood sugar can continue to occur within 24 hours after physical activity.
Take care of your feet
Your feet do a lot of the work in physical activity. Blisters, pressure sores, cracks in the skin, and squished toes can become serious problems.
It’s critical to invest in the right shoes that:
- Fit well, without being too loose or tight
- Are made for the activity you’re doing
- Cover your feet completely
- Have no rivets, seams, or fasteners that could create focused pressure sores
Beyond your daily foot care routine:
- Break in your athletic shoes slowly and ahead of when you’re going to use them.
- Wear absorbent cotton socks and change your socks if they get wet.
- Check your feet daily to make sure your athletic shoes and increased activity aren’t creating problems.
Help others help you in an emergency
Along with your workout gear, keep the following items with you:
- ID or a medical alert bracelet that says you have diabetes
- Your medical insurance card
- A list of your medications and allergies
- A list of emergency contact phone numbers
With these items, others can help you in an emergency if you can’t speak for yourself.
Always warm up to and cool down from endurance exercise.
A little easy movement before you exercise will loosen up your body and get your blood flowing. This will help you avoid injury.
The same kind of easy movement afterwards allows your breathing, heart, and blood flow to slowly return to normal. It also helps prolong the positive effects of burning energy and fat.
Pay attention to how you feel when you exercise
Endurance exercise shouldn’t make you feel unwell, such as dizziness, nausea, or chest pain. Strength and flexibility exercises shouldn’t cause sharp pain, bruising, or the feeling that you’re severely injuring muscle.
Be sure to replace the fluids you sweat out
Unless your fluid intake is limited by your doctor, drink plenty of water before, during, and after you exercise.
Check that you’re not overdoing it
It’s okay if you're breathing hard during endurance exercise. Just make sure you’re not pushing yourself too hard.
- If you can still easily carry on a conversation as you exercise, your pace is moderately intense. That’s a good target.
- If you can’t speak more than a word or two between breaths, your pace is vigorously intense. Reduce your pace until you can talk easily.
Every decision counts, and every choice adds up
Remember:
- One mistake doesn’t ruin a day.
- One day off doesn’t ruin a week.
- One week off doesn’t ruin a month.
- Every single decision you make can take you closer or further away from your physical activity goals, but they are just choices.
- Be kind to yourself.
- Forgive your mistakes.
- Keep moving!