Type 2 Diabetes: Physical Activity
Exercise should be a normal part of life for everyone. Regular exercise is encouraged for people who have diabetes. This is true for type 1 and type 2 diabetes. You should discuss plans to begin a new exercise program with your medical team. Starting slowly and gradually increasing the amount of exercise is important. Proper stretching before and after the exercise will help prevent cramps and stiffness that may otherwise discourage further exercise.
Benefits of exercise include:
- Increases sensitivity to insulin
- Lowers blood sugars
- Helps maintain proper body weight
- Increases energy
- Lowers blood pressure and heart rate
- Lowers cholesterol
- Helps to decreases stress
Best kind of exercises:
The best exercise is the one you like. You can walk, jog, swim, dance, bicycle, or rake the yard! These are called aerobic exercise and are the ones that help heart fitness.
Safety issues:
- Check with your health care provider before starting an exercise program
- Start slowly and increase as tolerated
- Always stop exercise if you're in pain or having breathing problems
- Be sure to have carbohydrates available during and after exercise in case of low blood sugars
- Make sure you have proper shoes
- Check feet before and after exercise
- Always wear/carry diabetes ID
Hypoglycemia prevention:
- Always check your blood sugar before and every 30 minutes during prolonged exercise
- You should decrease your insulin or add extra carbohydrates to prevent hypoglycemia during exercise – check with your health care provider
- Do not inject insulin into an arm or leg that you will use heavily during exercise. The body may absorb the insulin too rapidly.
- Snacks before exercise - These guidelines vary depending on the individual, the intensity of activity, duration of activity, and type of medications.
Blood Sugar |
Amount of Carbohydrate |
Less than 80 |
30 gm |
80-180 |
15 gm |
Over 180 |
Should not need a snack |
Calories spent in various exercises:
