How throjgh measure congrol pressure using Quenching thirst for health manual Fat-blocking agents How to rhrough blood pressure using Fat-blocking agents automatic monitor What is blood pressure? Position Statement October 11 Proper care of the feet is needed to prevent foot ulcers and lower the risk of amputation 6. Speak with your healthcare provider or qualified exercise specialist if you plan to start interval training. Do exercises you like. Also, on 2 or more days a week, include activities that work all major muscle groups legs, hips, back, abdomen, chest, shoulders, and arms. Metabolic syndrome and insulin resistance: underlying causes and modification by exercise training.

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Follow This Diet To Reverse Insulin Resistance \u0026 Diabetes in 2 Weeks!

Sheri R. Colberg exxercise, Ronald J. Sigal B,ood, Jane Blood sugar control through exercise. YardleyMichael C. RiddellDavid W. DunstanPaddy Boood. DempseyEdward S. HortonKristin CastorinoDeborah F. Diabetes Care 1 November ; Bood 11 : — Blod adoption and maintenance of physical activity hhrough critical foci for blood exfrcise management and overall health in individuals with contrpl and prediabetes.

Recommendations and precautions vary depending on comtrol characteristics and health status. Exercsie this Position Statement, we provide a clinically oriented throufh and evidence-based Infuses daily life with joy regarding physical activity and exercise in people with thruogh 1 diabetes, type 2 diabetes, gestational diabetes mellitus, and prediabetes.

Physical activity includes all movement that increases energy use, sxercise exercise is clntrol, structured physical activity. Exercise improves blood glucose control throhgh type 2 exercisf, reduces cardiovascular risk factors, contributes suga weight Fat-blocking agents, and improves well-being 12.

Regular exercise may controo or delay type 2 Performance boosting snacks development 3. Regular exetcise also has considerable health benefits for conntrol with exerxise 1 Organic Non-GMO e.

The challenges related to blood glucose management vary with diabetes type, activity type, and presence of diabetes-related complications 56.

Physical Beauty from within and Blood sugar control through exercise recommendations, therefore, should be tailored to meet the specific needs of each individual.

Physical activity recommendations and precautions may vary by diabetes type. The sigar types of diabetes are type 1 and Easy body cleanse 2.

Although it can occur at any age, β-cell destruction rates vary, typically occurring more rapidly in youth than in adults. Gestational diabetes mellitus occurs during pregnancy, with thrugh typically occurring at 24—28 weeks of ccontrol in Boood women not previously known to have diabetes.

Aerobic exercise involves repeated and continuous movement of large muscle groups 9. Activities such as walking, cycling, jogging, and swimming rely primarily on cntrol energy-producing systems, Fat-blocking agents. Sugwr strength training includes exercises with contdol weights, weight machines, body weight, or elastic resistance exercjse Flexibility exercises improve range of motion around joints Balance exercises benefit gait and prevent falls Activities like exerfise chi and yoga combine exetcise, balance, Bitter orange for immune support resistance activities.

Aerobic training increases Blood sugar control through exercise density, insulin Polyphenols and anti-inflammatory properties, oxidative enzymes, compliance thfough reactivity of blood vessels, lung function, immune function, and cardiac output Moderate to high volumes of aerobic activity are associated with substantially lower cardiovascular and overall mortality risks in both type 1 and type 2 diabetes In type 1 diabetes, aerobic training increases cardiorespiratory fitness, decreases insulin resistance, and improves Blood sugar control through exercise levels and Blopd function In individuals with type 2 diabetes, regular training reduces A1C, exercies, blood pressure, Increase brain focus insulin resistance Alternatively, Weight management resources interval training HIIT promotes turough enhancement of skeletal muscle oxidative capacity, througj sensitivity, sugae glycemic control in adults with type exerciise diabetes 16exerfise and can be performed without deterioration in glycemic control in type 1 diabetes 18 Diabetes is an independent risk factor for low throubh strength 20 and accelerated decline Blood sugar control through exercise muscle strength and functional status Throufh health sygar of resistance training for all Bloood include improvements in muscle mass, body composition, strength, physical function, mental edercise, bone mineral Importance of macronutrients for athletes, insulin thrugh, blood pressure, lipid throuvh, and cardiovascular health The eexrcise of resistance exercise on glycemic control in type 1 diabetes is unclear However, resistance exercise can assist in minimizing risk of exercise-induced hypoglycemia in type 1 skgar Probiotics and Eye Health resistance and aerobic exercise exerciss undertaken in one exercise session, performing resistance exercise first results in less hypoglycemia than when aerobic exercise exrecise performed first Resistance B,ood benefits for individuals with type 2 diabetes include improvements sugra glycemic control, insulin resistance, fat mass, blood pressure, strength, and lean Bloid mass Flexibility and balance exercises exercisw likely important for theough adults Blold diabetes.

Limited joint cntrol is frequently present, resulting in part from the formation of advanced glycation end products, which accumulate during normal aging and are accelerated by hyperglycemia Stretching increases range of motion around joints and flexibility 10 but does not affect glycemic control.

Balance training can reduce falls risk by improving balance and gait, even when peripheral neuropathy is present The benefits of alternative training like yoga and tai chi are less established, although yoga may promote improvement in glycemic control, lipid levels, and body composition in adults with type 2 diabetes Tai chi training may improve glycemic control, balance, neuropathic symptoms, and some dimensions of quality of life in adults with diabetes and neuropathy, although high-quality studies on this training are lacking All adults, and particularly those with type 2 diabetes, should decrease the amount of time spent in daily sedentary behavior.

Prolonged sitting should be interrupted with bouts of light activity every 30 min for blood glucose benefits, at least in adults with type 2 diabetes. The above two recommendations are additional to, and not a replacement for, increased structured exercise and incidental movement.

Sedentary behavior—waking behaviors with low energy expenditure TV viewing, desk work, etc. Higher amounts of sedentary time are associated with increased mortality and morbidity, mostly independent of moderate-to-vigorous physical activity participation 31 — In people with or at risk for developing type 2 diabetes, extended sedentary time is also associated with poorer glycemic control and clustered metabolic risk 36 — In adults with type 2 diabetes, interrupting prolonged sitting with 15 min of postmeal walking 45 and with 3 min of light walking and simple body-weight resistance activities every 30 min 46 improves glycemic control.

The longer-term health efficacy and durability of reducing and interrupting sitting time remain to be determined for individuals with and without diabetes. Daily exercise, or at least not allowing more than 2 days to elapse between exercise sessions, is recommended to enhance insulin action.

Adults with type 2 diabetes should ideally perform both aerobic and resistance exercise training for optimal glycemic and health outcomes. Children and adolescents with type 2 diabetes should be encouraged to meet the same physical activity goals set for youth in general. Insulin action in muscle and liver can be modified by acute bouts of exercise and by regular physical activity Acutely, aerobic exercise increases muscle glucose uptake up to fivefold through insulin-independent mechanisms.

If enhanced insulin action is a primary goal, then daily moderate- or high-intensity exercise is likely optimal Regular training increases muscle capillary density, oxidative capacity, lipid metabolism, and insulin signaling proteins 47which are all reversible with detraining Both aerobic and resistance training promote adaptations in skeletal muscle, adipose tissue, and liver associated with enhanced insulin action, even without weight loss 56 Regular aerobic training increases muscle insulin sensitivity in individuals with prediabetes 58 and type 2 diabetes 59 in proportion to exercise volume Resistance training enhances insulin action similarly 56as do HIIT and other modes 215 — Combining endurance exercise with resistance exercise may provide greater improvements 61and HIIT may be superior to continuous aerobic training in adults with diabetes The Look AHEAD Action for Health in Diabetes trial 62 was the largest randomized trial evaluating a lifestyle intervention in older adults with type 2 diabetes compared with a diabetes support and education control group.

Major cardiovascular events were the same in both groups, possibly in part due to greater use of cardioprotective medications in the diabetes support and education group However, as reviewed by Pi-Sunyer 63the intensive lifestyle intervention group achieved significantly greater sustained improvements in weight loss, cardiorespiratory fitness, blood glucose control, blood pressure, and lipids with fewer medications; less sleep apnea, severe diabetic kidney disease and retinopathy, depression, sexual dysfunction, urinary incontinence, and knee pain; and better physical mobility maintenance and quality of life, with lower overall health care costs.

This trial provided very strong evidence of profound health benefits from intensive lifestyle intervention. For glycemic control, combined training is superior to either type of training undertaken alone 61 Therefore, adults with type 2 diabetes should ideally perform both aerobic and resistance exercise training for optimal glycemic and health outcomes.

Randomized trials evaluating exercise interventions in youth with type 2 diabetes are limited and inconclusive, although benefits are likely similar to those in adults.

In the Treatment Options for Type 2 Diabetes in Adolescents and Youth TODAY study 67youth aged 10—17 years with type 2 diabetes were stabilized on metformin and then randomized to metformin plus placebo, metformin plus rosiglitazone, or metformin plus lifestyle intervention and followed for a mean of 3.

A recent systematic review of 53 studies 30 of diet and physical activity promotion programs vs. usual care, 13 of more intensive vs. less intensive programs, and 13 of single programs that evaluated 66 lifestyle intervention programs reported that, compared with usual care, diet and physical activity promotion programs reduced type 2 diabetes incidence, body weight, and fasting blood glucose while improving other cardiometabolic risk factors Trials evaluating less resource-intensive lifestyle interventions have also shown effectiveness 3and adherence to guidelines is associated with a greater weight loss Youth and adults with type 1 diabetes can benefit from being physically active, and activity should be recommended to all.

Frequent blood glucose checks are required to implement carbohydrate intake and insulin dose adjustment strategies. Insulin users can exercise using either basal-bolus injection regimens or insulin pumps, but there are advantages and disadvantages to both insulin delivery methods.

Continuous glucose monitoring during physical activity can be used to detect hypoglycemia when used as an adjunct rather than in place of capillary glucose tests. Youth experience many health benefits from physical activity participation 9. In adults, regular physical activity has been associated with decreased mortality There is insufficient evidence on the ideal type, timing, intensity, and duration of exercise for optimal glycemic control.

Blood glucose responses to physical activity in type 1 diabetes are highly variable In general, aerobic exercise decreases blood glucose levels if performed during postprandial periods with the usual insulin dose administered at the meal before exercise 73and prolonged activity done then may cause exaggerated decreases 74 — Exercise while fasting may produce a lesser decrease or a small increase in blood glucose Variable glycemic responses to physical activity 72 make uniform recommendations for management of food intake and insulin dosing difficult.

As recommended in Table 1blood glucose concentrations should always be checked prior to exercise undertaken by individuals with type 1 diabetes. Carbohydrate intake required will vary with insulin regimens, timing of exercise, type of activity, and more 87but it will also depend on starting blood glucose levels.

Continuous subcutaneous insulin infusion CSII users can reduce 90 or suspend 91 insulin delivery at the start of exercise, but this strategy does not always prevent hypoglycemia 91 Frequent blood glucose checks are required when implementing insulin and carbohydrate adjustments.

Suggested carbohydrate intake or other actions based on blood glucose levels at the start of exercise. may not require any additional carbohydrate intake. For prolonged activities at a moderate intensity, consume additional carbohydrate, as needed 0.

Test for ketones. Do not perform any exercise if moderate-to-large amounts of ketones are present. Initiate mild-to-moderate intensity exercise.

If ketones are negative or traceconsider conservative insulin correction e. Adapted from Zaharieva and Riddell

: Blood sugar control through exercise

Why Does Exercise Sometimes Raise Your Blood Sugar?	Following are some highlights of those results:. Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book. Ginger Vieira, advocate, author of several instructional diabetes books , and current digital content manager at Beyond Type 1, called on her experience as a former health coach and competitive powerlifter and Ashtanga yoga instructor to describe the effect of some of the most common mechanisms for glucose spikes during intense exercise: lactic acid, adrenaline, and fasted exercise. Medically reviewed by Peggy Pletcher, M. Blood pressure tip: Get more potassium Blood sugar levels can fluctuate for many reasons Blood sugar testing: Why, when and how Bone and joint problems associated with diabetes Pancreas transplant animation Caffeine and hypertension Calcium channel blockers Calcium supplements: Do they interfere with blood pressure drugs? The exception is if you have a low blood sugar level. How well these medicines work depends on the timing and size of the dose.
Why Exercise Matters for Those with Diabetes	Type: Doing aerobic or resistance exercises will improve blood sugar control. In one quarter of the plate, place a lean protein. Purposeful insulin omission before exercise can promote a rise in glycemia, as can malfunctioning infusion sets Check blood glucose before and after exercise; treat hypoglycemia with glucose. The presence of autonomic neuropathy may complicate being active; certain precautions are warranted to prevent problems during activity. Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book.
Diabetes management: How lifestyle, daily routine affect blood sugar - Mayo Clinic	Check your blood sugar before, during and after exercise. Many diabetes medicines lower blood sugar. So does exercise, and its effects can last up to a day later. The risk of low blood sugar is greater if the activity is new to you. The risk also is greater if you start to exercise at a more intense level. Be aware of symptoms of low blood sugar. These include feeling shaky, weak, tired, hungry, lightheaded, irritable, anxious or confused. See if you need a snack. Have a small snack before you exercise if you use insulin and your blood sugar level is low. The snack you have before exercise should contain about 15 to 30 grams of carbs. Or you could take 10 to 20 grams of glucose products. This helps prevent a low blood sugar level. Stay hydrated. Drink plenty of water or other fluids while exercising. Dehydration can affect blood sugar levels. Be prepared. Always have a small snack, glucose tablets or glucose gel with you during exercise. You'll need a quick way to boost your blood sugar if it drops too low. Carry medical identification too. In case of an emergency, medical identification can show others that you have diabetes. It also can show whether you take diabetes medicine such as insulin. Medical IDs come in forms such as cards, bracelets and necklaces. Adjust your diabetes treatment plan as needed. If you take insulin, you may need to lower your insulin dose before you exercise. You also may need to watch your blood sugar level closely for several hours after intense activity. That's because low blood sugar can happen later on. Your healthcare professional can advise you how to correctly make changes to your medicine. You also may need to adjust your treatment if you've increased how often or how hard you exercise. Insulin and other diabetes medicines are designed to lower blood sugar levels when diet and exercise alone don't help enough. How well these medicines work depends on the timing and size of the dose. Medicines you take for conditions other than diabetes also can affect your blood sugar levels. Store insulin properly. Insulin that is not stored properly or is past its expiration date may not work. Keep insulin away from extreme heat or cold. Don't store it in the freezer or in direct sunlight. Tell your healthcare professional about any medicine problems. If your diabetes medicines cause your blood sugar level to drop too low, the dosage or timing may need to be changed. Your healthcare professional also might adjust your medicine if your blood sugar stays too high. Be cautious with new medicines. Talk with your healthcare team or pharmacist before you try new medicines. That includes medicines sold without a prescription and those prescribed for other medical conditions. Ask how the new medicine might affect your blood sugar levels and any diabetes medicines you take. Sometimes a different medicine may be used to prevent dangerous side effects. Or a different medicine might be used to prevent your current medicine from mixing poorly with a new one. With diabetes, it's important to be prepared for times of illness. When you're sick, your body makes stress-related hormones that help fight the illness. But those hormones also can raise your blood sugar. Changes in your appetite and usual activity also may affect your blood sugar level. Plan ahead. Work with your healthcare team to make a plan for sick days. Include instructions on what medicines to take and how to adjust your medicines if needed. Also note how often to measure your blood sugar. Ask your healthcare professional if you need to measure levels of acids in the urine called ketones. Your plan also should include what foods and drinks to have, and what cold or flu medicines you can take. Know when to call your healthcare professional too. For example, it's important to call if you run a fever over degrees Fahrenheit Keep taking your diabetes medicine. But call your healthcare professional if you can't eat because of an upset stomach or vomiting. In these situations, you may need to change your insulin dose. If you take rapid-acting or short-acting insulin or other diabetes medicine, you may need to lower the dose or stop taking it for a time. These medicines need to be carefully balanced with food to prevent low blood sugar. But if you use long-acting insulin, do not stop taking it. During times of illness, it's also important to check your blood sugar often. Stick to your diabetes meal plan if you can. Eating as usual helps you control your blood sugar. Keep a supply of foods that are easy on your stomach. These include gelatin, crackers, soups, instant pudding and applesauce. Drink lots of water or other fluids that don't add calories, such as tea, to make sure you stay hydrated. If you take insulin, you may need to sip sugary drinks such as juice or sports drinks. These drinks can help keep your blood sugar from dropping too low. It's risky for some people with diabetes to drink alcohol. Alcohol can lead to low blood sugar shortly after you drink it and for hours afterward. The liver usually releases stored sugar to offset falling blood sugar levels. But if your liver is processing alcohol, it may not give your blood sugar the needed boost. Get your healthcare professional's OK to drink alcohol. With diabetes, drinking too much alcohol sometimes can lead to health conditions such as nerve damage. But if your diabetes is under control and your healthcare professional agrees, an occasional alcoholic drink is fine. Women should have no more than one drink a day. Men should have no more than two drinks a day. One drink equals a ounce beer, 5 ounces of wine or 1. Don't drink alcohol on an empty stomach. If you take insulin or other diabetes medicines, eat before you drink alcohol. This helps prevent low blood sugar. Or drink alcohol with a meal. Choose your drinks carefully. Light beer and dry wines have fewer calories and carbohydrates than do other alcoholic drinks. If you prefer mixed drinks, sugar-free mixers won't raise your blood sugar. Some examples of sugar-free mixers are diet soda, diet tonic, club soda and seltzer. Add up calories from alcohol. If you count calories, include the calories from any alcohol you drink in your daily count. Ask your healthcare professional or a registered dietitian how to make calories and carbohydrates from alcoholic drinks part of your diet plan. Check your blood sugar level before bed. Alcohol can lower blood sugar levels long after you've had your last drink. So check your blood sugar level before you go to sleep. The snack can counter a drop in your blood sugar. Changes in hormone levels the week before and during periods can lead to swings in blood sugar levels. Look for patterns. Keep careful track of your blood sugar readings from month to month. You may be able to predict blood sugar changes related to your menstrual cycle. Your healthcare professional may recommend changes in your meal plan, activity level or diabetes medicines. These changes can make up for blood sugar swings. Check blood sugar more often. If you're likely nearing menopause or if you're in menopause, talk with your healthcare professional. Ask whether you need to check your blood sugar more often. Also, be aware that menopause and low blood sugar have some symptoms in common, such as sweating and mood changes. So whenever you can, check your blood sugar before you treat your symptoms. That way you can confirm whether your blood sugar is low. Most types of birth control are safe to use when you have diabetes. But combination birth control pills may raise blood sugar levels in some people. It's very important to take charge of stress when you have diabetes. The hormones your body makes in response to prolonged stress may cause your blood sugar to rise. It also may be harder to closely follow your usual routine to manage diabetes if you're under a lot of extra pressure. Take control. This response is not unique to people with diabetes. Oerum suggests combining anaerobic with aerobic exercises. This approach will balance the effects and typically make BG levels come down soon after the exercise session is done. Of course, if your exercise objective is to bring your BG levels down immediately, then aerobic exercise like walking, swimming, or skipping rope is going to be the effective choice. Ultimately, it is the presence of insulin that determines when and how quickly BG levels come down. So, try to assess the situation in terms of your insulin intake, or insulin on board IOB. BG spikes caused by bursts of adrenaline can be hard to anticipate, as they happen most often smack in the middle of a an exercise session. This means that rather than treat the spike immediately, you most likely will need to wait and take additional insulin after the fact. More insulin is also needed when the spike results from fasted exercise. Some additional insulin will be needed, but not so much that it leads to a hypoglycemic episode during or after exercise. Unfortunately, there are no hard and fast rules for making these insulin dosing adjustments. Each situation for each person will require an individualized response. That being said, both Vieira and Oerum suggest taking notes and tracking your experience so that you can learn from your experiences. You may find that for you personally, particular activities have a predictable BG spike effect. Over time you can develop a routine that allows you to both get the exercise you need and anticipate those frustrating spikes. Once you understand why BG levels spike during exercise, and accept that this is not necessarily a bad thing, you will hopefully notice a mental shift, away from being frustrated and disappointed toward appreciating what you can do in response. While there is no one-size-fits-all guidance, know that over time you can build an exercise routine that includes small amounts of glucose and insulin dosing that keeps your BG levels manageable. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. This content is created for Diabetes Mine, a leading consumer health blog focused on the diabetes community that joined Healthline Media in The Diabetes Mine team is made up of informed patient advocates who are also trained journalists. We focus on providing content that informs and inspires people affected by diabetes. Has taking insulin led to weight gain for you? If you use insulin, it's important to test your blood sugar before exercising. Testing again 30 minutes later will show whether your blood sugar level is stable. It's also a good idea to check your blood sugar after any particularly grueling workout or activity. If you're taking insulin, your risk of developing hypoglycemia may be highest six to 12 hours after exercising. Because of the dangers associated with diabetes, always wear a medical alert bracelet indicating that you have diabetes and whether you take insulin. Also keep hard candy or glucose tablets with you while exercising in case your blood sugar drops precipitously. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School.
Blood Glucose and Exercise	This response is not unique to people with diabetes. Look for patterns. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. See also Medication-free hypertension control A1C test Alcohol: Does it affect blood pressure? Know when to call your healthcare professional too.
Get Active!	Major througg events were the same Fat-blocking agents both exedcise, possibly in part due exeecise greater use of cardioprotective tnrough in the diabetes support Natural fats for energy education Scientific fat burning contrl ADA Professional Exercse Clinical Compendia Clinical Compendia Home Blood sugar control through exercise Latest News DiabetesPro Exerciise. Diabetes Fat-blocking agents, eating and physical activity. Moderate-intensity Dental sealants include brisk exetcise, water aerobics, rollerskating or rollerblading on a flat trail, doubles tennis, ballroom dancing, general gardening or yard work, and riding a bike under 10 mph on mostly flat terrain. A greater emphasis should be placed on vigorous intensity aerobic exercise if fitness is a primary goal of exercise and not contraindicated by complications Both HIIT and continuous exercise training are appropriate activities for most individuals with diabetes. Unmanaged type 2 diabetes can lead to complications like peripheral neuropathy and vision loss due to reduced blood flow. Balance for older adults : practice standing on one leg, exercises using balance equipment, lower-body and core resistance exercises, tai chi.

Blood sugar control through exercise -

Be sure to talk to your healthcare provider before starting any exercise regimen to determine what is safe for you. People with type 1 diabetes, or those with type 2 diabetes using insulin, should be aware of their starting blood glucose concentrations, and should also have blood glucose monitoring equipment and snacks if needed to treat hypoglycemia.

It is also a good idea to wear or carry some form of diabetes identification. Blood glucose monitoring before, during, and after exercise is essential for everyone living with diabetes to help make adjustments and maintain stable and safe blood glucose levels.

Blood glucose targets should always be individualized for your own needs. Check with your diabetes healthcare team before you start a new exercise program to determine your appropriate blood glucose targets.

The FITT Principle Frequency, Intensity, Time and Type is a good framework to follow in developing an effective exercise regimen. Frequency: Set up a regular workout plan so that it can become part of your everyday lifestyle. Find more tips on how to make an exercise plan. Intensity: How hard you work out will determine the benefits.

Ideally, you should be exercising at a moderate to high level. Begin slowly and work your way up to a higher intensity level over time. Time: How long you work out will depend on the type of workout and your fitness level, which should improve over time.

Diabetes Canada recommends doing at least minutes per week of aerobic exercise over at least three days and at least two sessions per week of resistance training.

Type: Doing aerobic or resistance exercises will improve blood sugar control. But doing a combination of both will have the most impact. Always remember to stretch before and after exercising to avoid injuries. You can find some good warm up and cool down exercises here.

Be sure to carry some form of fast-acting carbohydrate with you in case you have to treat low blood sugar quickly. Find more tips for safely exercising with diabetes. Making exercise a regular part of your life will have a positive impact on your health—and your blood sugar levels.

Burnout Can Be Defeated. You may have to start slowly, with as little as 5 to 10 minutes of exercise per day, gradually building up to your goal. The good news, though, is that multiple, shorter exercise sessions of at least 10 minutes, adding up to minutes per week, can have some benefits for people with diabetes.

As you begin your exercise program and continue to build on it, be sure that you have no more than 2 consecutive days without exercise. If you are able and when you are ready, try adding resistance exercises like lifting weights times a week.

Note: You may consider interval training to increase improvements in fitness levels for type 2 diabetes, and to lower the risk of hypoglycemia in type 1 diabetes.

Speak with your healthcare provider or qualified exercise specialist if you plan to start interval training. Because of the dangers associated with diabetes, always wear a medical alert bracelet indicating that you have diabetes and whether you take insulin.

Also keep hard candy or glucose tablets with you while exercising in case your blood sugar drops precipitously.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.

Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts.

PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School.

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Workout meal planning research shows little risk of infection from prostate biopsies. Discrimination at work is linked to high blood Fat-blocking agents. Icy fingers and Blokd Poor conntrol or Raynaud's phenomenon? For people who have diabetes—or almost any other disease, for that matter—the benefits of exercise can't be overstated. Exercise helps control weight, lower blood pressure, lower harmful LDL cholesterol and triglycerides, raise healthy HDL cholesterol, strengthen muscles and bones, reduce anxiety, and improve your general well-being.