What Do Diabetics Need to Know Before Exercising?

Medically reviewed by: Dr. Tom Babu, Medical Director, Consultant Diabetologist & Endocrinologist - Written by Greeshma.S.B - Updated on 04 November 2024

If you have diabetes, exercising can help you manage blood sugar levels and improve heart health. However, you must be cautious because your body can respond differently to physical activity. There is a chance of injury to muscles and ligaments, especially if you have not had these areas checked. Keep reading to learn about safe exercises and managing risks.

What Should Diabetics Consider Before Exercising?

Before you start exercising, talking to your doctor is a good idea. A doctor can help assess your muscle health to ensure you’re ready for physical activity.

• Check Blood Sugar Levels: Exercise can lower your blood sugar, sometimes causing hypoglycemia. This is especially important if you take insulin. Check your blood sugar before, during, and after exercise to stay within a safe range.
• Assess Muscles, Tendons, and Ligaments: Diabetes can weaken these structures, increasing the risk of injury. A professional assessment can help you understand what exercises are safe for you and how much activity your body can handle.
• Monitor Heart Health: Diabetes increases the risk of heart conditions, so check with your doctor, especially if you plan to do intense exercises.

What Are the Risks of Exercising with Diabetes? 

1. Hypoglycemia (Low Blood Sugar): Exercise can cause blood sugar to drop, sometimes leading to hypoglycemia. Symptoms include sweating, shaking, and tiredness. This can be dangerous if untreated, so it’s wise to carry a quick snack, like glucose tablets or juice, to manage your sugar level if needed.

2. Injuries to Muscles, Tendons, and Ligaments: Diabetes can reduce circulation and impact nerve health, leading to a higher risk of strains and tears in muscles, tendons, and ligaments. Getting these areas checked and strengthening them gradually can help reduce this risk.

3. Foot Injuries: Nerve damage in the feet, common in diabetes, can increase the risk of injuries like blisters or cuts, which may take longer to heal. Choose low-impact exercises, like swimming or biking, that won’t put too much pressure on your feet.

4. Heart Health Concerns: High-intensity exercise can strain the heart, so be cautious if you have heart-related diabetes complications. Start slow and talk to your doctor about what level of exercise is safe for your heart.

Safe Exercises for People with Diabetes

With some planning, exercise can be a powerful way to manage diabetes. Here are some safe and effective exercises:

1. Aerobic Exercises: Activities like walking, swimming, and cycling can help with weight management and improve blood sugar control. Aim for 30 minutes, five times a week for best results.

2. Strength Training: Resistance training can improve muscle strength and boost insulin sensitivity. Start with light weights or resistance bands, and gradually increase intensity.

3. Flexibility and Balance Exercises: Yoga, Pilates, and stretching help improve balance and flexibility. These can help prevent falls and reduce stress, benefiting both mind and body.

4. Low-Impact Options: Swimming, cycling, and using a rowing machine are great low-impact exercises that are easier on the joints and reduce the risk of foot injuries.

Tips for You

• Stay Hydrated: Drinking enough water before, during, and after exercise can prevent dehydration, which can impact blood sugar levels.
• Wear Proper Footwear: Supportive, well-fitting shoes can protect your feet and help prevent injuries.
• Warm-Up and Cool Down: Gentle warm-up exercises help prepare muscles, and cooling down reduces injury risks after exercise.
• Check Blood Sugar Regularly: Monitoring your blood sugar throughout your workout helps you avoid dangerous dips.

Conclusion

With the right precautions, staying active can help you maintain better control over diabetes and improve your overall health.

For expert advice and treatment on diabetes, visit Silverline Hospital, one of the best diabetes hospitals in Kochi. Our dedicated team of experts is committed to providing personalized care and guiding you through the complexities of diabetes management.

At Silverline, we support you on your journey to better health. Don't hesitate to reach out. We help you achieve your health goals and enjoy a fulfilling life with diabetes. Let us be your partner in wellness!