If you have diabetes, exercise can be a powerful tool to help manage your condition. It can improve your insulin sensitivity, regulate blood sugar levels, and boost your overall health. However, exercising with diabetes also requires extra care to keep you safe and feeling your best.

Here’s a simple guide to help you exercise confidently while managing your blood sugar effectively.

How Exercise Affects Blood Sugar

When you’re active, your blood sugar levels can change—sometimes dropping too low (hypoglycemia) or rising too high (hyperglycemia). That’s why it’s important to keep track of how your body responds to exercise and make adjustments as needed.

Recognizing the Signs

It’s essential to know the signs of blood sugar fluctuations:

  • Low blood sugar (hypoglycemia) can cause:
    • Fatigue
    • Dizziness
    • Confusion
  • High blood sugar (hyperglycemia) may lead to:
    • Increased thirst
    • Fatigue
    • Blurry vision

Understanding these signs helps you respond quickly and stay safe during your workouts.

How to Manage Your Blood Sugar While Exercising

Follow these steps to make your workouts safe and enjoyable:

  1. Check Your Blood Sugar Levels
    • Test your levels before, during, and after exercise to see how your body responds.
  2. Be Ready for Low Blood Sugar
    • Keep a fast-acting carbohydrate, like jellybeans or glucose tablets, with you during workouts.
    • If your blood sugar drops below 5.5 mmol/L:
      • Stop exercising.
      • Eat or drink a fast-acting carbohydrate.
      • Wait 15 minutes and recheck your levels.
    • If your levels are still low, repeat the process until they’re above 5.5 mmol/L. Adding a slow-digesting carbohydrate, like bread, can help stabilize your blood sugar.
  3. Take Care of Your Feet
    • Diabetes can increase your risk of foot infections. Always wear proper footwear and check your feet regularly for any cuts or sores.

Why Exercise is Worth It

Exercise has incredible benefits for people with diabetes. It can:

  • Help control blood sugar levels
  • Reduce your risk of complications
  • Boost your energy and mood

By taking the right precautions and staying aware of your body’s needs, you can safely enjoy all the benefits exercise has to offer.

Stay Empowered

Living with diabetes doesn’t mean you can’t stay active—it just means being a little more prepared. With the right approach, you can exercise with confidence and take charge of your health.