Exercise Safety for Diabetes

Living with diabetes is no excuse for skipping out on exercise, but you do need to take certain precautions. Try these 10 expert tips on diabetes exercise safety.

By Diana K. Rodriguez

Medically reviewed by Farrokh Sohrabi, MD

Exercising can help you control your blood sugar levels when you havediabetes, However, it’s important to follow diabetes exercise safety guidelines.

"Exercise and physical activity use blood glucose for fuel, allowing a decrease in blood glucose," says Karen Kemmis, PT, DPT, MS, CDE, a physical therapist and certified diabetes instructor at the Joslin Diabetes Center in Syracuse, N.Y., and a spokesperson for the American Association of Diabetes Educators. "Regular exercise can decrease the body's resistance to insulin." It also lowers blood pressure, improves cholesterol and cardiovascular health, boosts emotional health, and improves balance.

Yet despite the many benefits of exercise, hypoglycemia, or low blood sugar, is a risk. Fortunately, there are many ways to prevent it. "If you have a history of hypoglycemia, use insulin, or use the medications that increase the body's insulin production, you may need to do extra blood glucose checks before, during, and/or after exercise," says Kemmis.

Tips for Diabetes Exercise Safety

Ready to work on your diabetes fitness? Follow Kemmis’ tips to safely exercise with diabetes:

1. Talk to your doctor about any individual guidelines. Before you start exercising, schedule an appointment with your doctor and ask about precautions and any tests you may need. For example, your doctor may order a cardiac workup to be sure you’re healthy enough to exercise.
2. Make adjustments as necessary. This can be to both your treatment plan and your exercise routine. "It is very important to have a routine, but to know when to adjust. If you are feeling ill or have pain, it is important to stop exercising," says Kemmis. If these problems persist, check in with your doctor.
3. Choose an exercise you enjoy. This is important because an exercise routine can be tough to stick with. Your chances of success will improve when you choose an exercise or activity that you enjoy, says Kemmis. Consider a variety of activities — taking walks, riding a stationary bike, or taking a group dance class — to keep things fun.
4. Find some workout friends. Having a workout buddy (or several) can help you stay committed and motivated to exercising regularly. "If we know someone is relying on us or expecting us, we may be more likely to stick to our exercise plan, even on a day we might not want to," says Kemmis.
5. Be consistent. "It is very important to be consistent with exercise," says Kemmis. Try to do similar activities almost every day because exercise lowers your blood sugar, and consistency can help regulate your blood sugar levels. One study conducted by researchers in the Netherlands found that consistent, moderate-intensity workouts of 30 minutes every other day lowered the risk of low blood sugar in people with type 2 diabetes.
6. Set personal fitness goals. Setting these goals can help you stick with your exercise plan. Kemmis suggests looking for a local race, walk, or other event you can sign up and prepare for. "Putting this on paper and creating an exercise plan leading to it can improve success. It should be something important to you personally," she adds.
7. Monitor your blood sugar. Talk to your doctor about when you should check your blood sugar, as advice can vary based on how well-controlled your blood sugar is and what medications you take, says Kemmis. For instance, someone taking insulin may need more checks than someone taking metformin.
8. Be alert for hypoglycemia. Learn to recognize your own low blood sugar symptoms, as they can vary from person to person. General signs can include feeling shaky, dizzy, or confused; sweating; or having trouble talking. If you can't feel low blood sugar coming on, check your blood sugar more often.
9. Stay hydrated and keep a snack handy. "It is important to stay hydrated, even in cold weather," says Kemmis, so drink plenty of water and keep a water bottle with you during exercise. If you're at risk for low blood sugar, keep a sugar source close by when you work out. Try juice, glucose tablets, or even table sugar.
10. Wear your diabetes ID. "It is important to always have identification noting that you have diabetes, and even more important during exercise," says Kemmis. If you become injured or develop low blood sugar, this will tell emergency personnel that you have diabetes and ensure that you receive the right treatment.