Staying active
Benefits of exercise
The benefits of regular exercise can be enjoyed by people with diabetes as much as anyone else. You can benefit from exercise in a number of ways:
Regular exercise lowers your blood sugar so you will need less insulin
Your insulin works more effectively and you may lose some weight
Exercise lowers your blood pressure, which is good for your heart
It also strengthens your muscles and joints
Being in good shape will increase your self-confidence and help you feel good about yourself.
Before exercising
Before exercising here are some points to consider:
- Choose the kind of exercise that is right for you and that you will enjoy
- Before you begin an exercise programme, consider your general health, your physical fitness and how well your diabetes is controlled
- Discuss your choice of exercise with your diabetes care team
- If you have complications from diabetes or other health problems, some sports may not be best suited to you.
Physical activity
If your diabetes is under good control, you should be able to do the same kind of physical activity as people without diabetes. The extent of the effect on your blood sugar depends on how long you exercise for and how intensely.
If you are on certain tablets for your diabetes, your blood sugar may fall too low sometimes. Your doctor will advise you if this is a possibility with your treatment.
The effect of exercise on blood sugar differs from person to person. It’s a good idea to learn how your body responds to different kinds of physical activities.
When physically active
When you are physically active, your body burns sugar faster and can lower your blood sugar. Some diabetes medicines can increase the risk of hypoglycaemia (low blood sugar) under these circumstances. If you are taking such medicines, you should test your blood sugar before the exercise session. You'll usually need to eat more before - and maybe also during and after - exercise.
Exercising for long periods
When you exercise for a long period of time, it is usually necessary to eat extra food, especially if you take diabetic medicines. You will usually need to eat more before exercise, and maybe also during and after exercise. There are no fixed rules, so you might try some different options to see what's best for you.
Precautions during exercise
Take some sugar, biscuits or juice with you when you exercise. Take your diabetes ID card too. It will tell people what to do if your blood sugar becomes so low that you need help.
If you are exercising with other people you should let them know you have diabetes. Tell them what the symptoms are when you have low blood sugar and what they should do if you suddenly need their help. Also tell them where you keep fast-acting sugar and your glucagon injection kit.
Make sure you use the right footwear for your particular type of exercise.
Precautions after exercise
It’s a good idea to test your blood sugar after exercise. If it’s normal or low, you should eat some more food. Be aware that hypoglycaemia can develop several hours after a hard exercise session.
If you are on tablets for your diabetes and you exercise late in the day, you should be particularly aware of hypoglycaemia during the night and eat an extra large snack at bedtime. You may also need to eat extra foods rich in carbohydrate, such as pasta, the following day.
Staying active: A summary
- People with diabetes can get the same benefits from regular exercise that we all do
- Exercise lowers your blood sugar and makes you fit
- If you’re new to exercise, you should discuss what exercise best suits you with your diabetes care team
- The effect of exercise on blood sugar varies for each person
- Taking precautions against hypoglycaemia is important with regular exercise
- If you have diabetic complications, check with your doctor before starting an exercise programme
- Pick an exercise you enjoy and go for it! You have nothing to lose and a lot to gain.
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INS/705/0107
Last updated: May 2007