Managing blood sugar is crucial for people with diabetes as chronic high blood sugar can lead to various serious health complications.

There are different ways to manage blood sugar, including medication, a healthy diet, and physical activity such as exercise. In this article, we will focus on managing blood sugar through exercise.

How Does Exercise Affect Blood Sugar?

Exercise is an effective way to lower blood sugar levels as it helps to increase insulin sensitivity. Insulin sensitivity refers to how well the body responds to insulin, the hormone that regulates blood sugar levels.

During exercise, muscles use glucose for energy, which lowers the level of glucose in the blood. Additionally, exercise can reduce insulin resistance, which is when the body does not respond well to insulin, causing high blood sugar levels.

What Type of Exercise is Best for Managing Blood Sugar?

The type of exercise that is best for managing blood sugar varies depending on a person’s age, fitness level, and overall health.

However, both aerobic exercise and resistance training have been found to be effective in controlling blood sugar levels.

Aerobic Exercise

Aerobic exercise, also known as cardio, is any activity that increases your heart rate and breathing rate, such as walking, jogging, cycling, swimming, or dancing.

Aerobic exercise can help reduce blood sugar levels by using glucose for energy, improving insulin sensitivity, and reducing insulin resistance. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, according to the American Diabetes Association.

Resistance Training

Resistance training, also known as strength training, involves working your muscles using weights, resistance bands, or your body weight.

Resistance training can help lower blood sugar levels by increasing muscle mass, which uses glucose for energy, and improving insulin sensitivity. Aim to include resistance training exercises at least twice a week, targeting all major muscle groups.

When Is the Best Time to Exercise to Control Blood Sugar?

The best time to exercise to control blood sugar depends on various factors, including your medication schedule and your body’s response to exercise. However, here are some general recommendations:.

Morning Exercise

Some studies have suggested that morning exercise may be more effective in lowering blood sugar levels for people with type 2 diabetes.

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This is because the body’s insulin sensitivity is usually highest in the morning, and morning exercise can help jump-start your metabolism for the rest of the day. However, make sure to eat a healthy breakfast before exercising to avoid low blood sugar levels.

After-Meal Exercise

Exercise after a meal can also help lower blood sugar levels by using up glucose for energy. However, you should wait at least one to two hours after a meal before exercising to avoid a sudden drop in blood sugar levels.

Additionally, avoid high-intensity exercise after a meal as it can cause stomach discomfort or other complications.

What Precautions Should You Take When Exercising with Diabetes?

People with diabetes should take some precautions when exercising to avoid complications. Here are some tips:.

Consult with Your Doctor

Before starting any exercise program, consult with your doctor to assess your fitness level and identify any potential risks or limitations. Your doctor can also help you adjust your medication or insulin dosage if needed.

Monitor Your Blood Sugar Levels

Monitor your blood sugar levels before, during, and after exercising to avoid low blood sugar levels (hypoglycemia) or high blood sugar levels (hyperglycemia). Carry snacks or glucose tablets with you in case your blood sugar drops too low.

Wear Protective Footwear

People with diabetes are at higher risk of foot injuries, so it is essential to wear proper and comfortable footwear when exercising. Avoid tight shoes or socks that can cause blisters or cuts, and do not exercise barefoot.

Stay Hydrated

Drink plenty of water before, during, and after exercising to avoid dehydration, especially if you have high blood sugar levels. Dehydration can cause high blood sugar levels and other complications.

Check Your Feet

Check your feet regularly for cuts, blisters, or other injuries, and treat them promptly to avoid infections.

Conclusion

Exercise is a powerful tool for managing blood sugar levels for people with diabetes. Aerobic exercise and resistance training can improve insulin sensitivity, reduce insulin resistance, and use glucose for energy.

Depending on your medication schedule and body’s response to exercise, morning exercise or after-meal exercise may be more effective in controlling blood sugar levels. However, people with diabetes should take precautions when exercising, such as consulting with their doctor, monitoring their blood sugar levels, and wearing protective footwear.

With proper management, exercise can help people with diabetes live a healthier and happier life.