There are so many ways to get exercise, from walking and hiking to swimming, biking, tennis, or even ballroom dancing. The Centers for Disease Control and Prevention recommends engaging in at least 30 minutes of moderate-intensity activityfive days a week.
Whatever you decide to do, it’s important to consult with your doctor before you begin. Exercise is a great way to lose weight and maintain a healthy heart. But it also impacts your blood-glucose levels because it increases your energy demands, so you need to monitor how your body will respond.

Get in the Pool

Your community or club pool can be a great place to start your exercise routine. Swimming is excellent aerobic exercise because it gets both your upper and lower body moving. And if you’re overweight, it can feel great to spend time in a pool, where buoyancy makes it easier to move. Some ideas:
  • Dive in with a group. Try water aerobics, swimming laps with friends, or even a little water volleyball.
  • Use a kickboard for extra lift in the water, especially if you are a less-than-confident lap swimmer.
  • Work on increasing your time spent swimming. Each time you visit the pool, swim a bit more, resting as needed. To steadily improve your aerobic fitness, swim three times a week.
However you decide to fit swimming into your life, be sure to test your blood-glucose levels before and after you exercise and adjust the intensity of your routine if it is getting too high. And never swim alone.

Climb Back on Your Bike

Biking can provide many health benefits, but be sure that your equipment and your course are safe ones. As with any form of exercise, monitor your blood glucose before and after, and be sure to carry a form of quick-acting glucoseto eat if you need it during your ride — such as sugar or glucose tablets, fruit juice, or hard candy. Ask your doctor or certified diabetes educator (CDE) for suggestions about the best form of emergency glucose to have on hand. A few considerations:
  • Inspect your bike to make sure it’s in good condition before you set off. Check the brakes and the chain, and be sure the tires are correctly inflated.
  • Always wear a helmet.
  • Be sure to stay hydrated. Bring plenty of water with you on your bike ride, and remember to drink it.
  • Wear a medical-alert bracelet or necklace that will inform others of your health condition should there be an emergency.
(Feeling ambitious? Become a “Red Rider” by signing up for the ADA’s Tour de Cure, an annual fundraiser with some 80 events in 43 states.)

Exercise and Your Blood Sugar
Studies show that the positive effects of exercise on blood sugar drops 72 hours after you’ve finished your activity, so instead of trying to get in your exercise once a week — on a weekend, for example — you should spread out your activities throughout the week. Studies also show that people who want to receive health benefits from aerobic exercise should work out for 30 minutes a day at least five days a week. But you don't have to work out in 30-minute blocks; three brisk 10-minute walks spaced out through the day will also do the trick.

So what’s happening when you exercise? Your body uses the glucose in your blood to provide energy to your cells. As a result, your levels can go down as you exercise. You don’t want it to go dangerously low, though, so you may need to pause and have a snack during or immediately after your activity. This is something you’ll learn with experience.

Whether it’s walking, riding a bike, exercising at home, going to a gym, or taking part in a class, physical activity affects your blood glucose: So it’s important — especially in the beginning — to test your level before and after exercising. It’s also a good idea to have a snack handy in case your blood glucose falls too low. For every 35 minutes of exercise you engage in, plan to consume 15 grams of carbohydrates to avoid low blood-glucose episodes.
You can keep track of your workouts (and see your improvement over time) by using the activity tracking tool on Everyday Health's Calorie Counter tool.