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Diabetes exercise plans to keep blood sugar in check -

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Go to Series Main Page. If ever there was a time to get serious about exercise, a prediabetes diagnosis is it. Study after study after study shows that regular exercise can help you to keep from crossing that line into type 2 diabetes — and to avoid the serious health consequences that come with it.

If you already have diabetes, working out is key to managing blood glucose levels. AARP Membership. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine. Join Now. Ready to get started?

Here are some tips to keep in mind — including the optimal time to schedule your workouts to best fight diabetes, and the specific types of exercise to consider. If you're just starting out, talk with someone on your health care team—your doctor or diabetes educator — to help map out an exercise strategy that makes sense for you, especially if you take insulin.

The American Diabetes Association ADA recommends at least minutes per week of moderate-intensity aerobic activity a brisk walk or cycling, for instance. That's the number researchers associate with improved blood glucose levels, as well as a reduced risk of cardiovascular disease, stronger bones and improved mental health.

To stay motivated , make sure your exercise plan syncs up with your interests, abilities and lifestyle can you stick with swimming if the nearest pool is a minute drive away?

For instance, if you have nerve damage, vision loss or arthritis — all complications of diabetes — your health care provider may recommend specific ways to reach that minute mark. Something else to keep in mind: You can exercise in increments — 20 minutes at lunch, 15 minutes after dinner — and reap the same health benefits.

Privacy Policy. Exercise can easily get bumped to the bottom of anyone's to-do list, especially if you're managing the demands of a chronic disease like diabetes. That's why it's important to schedule your workouts as you would any other must-do activity. Research suggests the best time to be physically active if you're trying to keep blood glucose in check is one to three hours after eating, when your blood sugar level is likely to be higher.

Researchers found that people with type 2 diabetes who took brisk minute walks 15 minutes after meals had lower blood glucose than those who took a single minute daily walk before breakfast. AARP® Dental Insurance Plan administered by Delta Dental Insurance Company.

Dental insurance plans for members and their families. Other research suggests even a little post-meal exercise — walking up and down stairs for just three minutes — can improve blood glucose in people with type 2.

If your daily routine doesn't lend itself to being physically active after eating, don't let that stop you. Most experts agree: The best time to exercise — whether you have diabetes or not — is any time you can squeeze it in.

But strength training such as lifting weights or using a resistance band plays an equally important role in lowering A1c, the results of a test that measures average blood glucose over the past three months.

For people with prediabetes, an increase in overall muscle mass can reduce by 32 percent the risk for developing full-on diabetes, according to Mayo Clinic research. The more you exercise, the more your body will effectively use the sugar. Aim for two or three strength-training sessions per week, on nonconsecutive days.

And, if possible, combine those with aerobic exercise. Research shows that doing both types of exercise in a single workout results in even greater improvements to blood glucose levels. Physical activity can lower your blood sugar for 24 hours or more after your workout by making your body more sensitive to insulin.

The best way to figure out how your body reacts to a particular exercise plan is to check your blood sugar level right before and right after working out, especially if you take insulin or are on a medication that causes your pancreas to make more insulin.

Keep a log so you can discuss any problems with your doctor. Also keep a snack handy in case your blood sugar takes a nosedive during your workout. Other studies have suggested that it may also curb your appetite for the rest of the day.

Wear a medical ID tag or bracelet when you work out so others will know how to help if you experience symptoms of low blood glucose hypoglycemia. And be sure to keep your water bottle handy during long bouts of physical activity, especially during summer months.

Dehydration can do a number on blood glucose levels. Discover AARP Members Only Access. Already a Member? What You Need to Know About Insulin. How Diabetes Drugs Help Your Heart. See All. Carrabba's Italian Grill®. Savings on monthly home security monitoring.

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Get moving to manage your blood sugar or reverse prediabetes. It is important to have supportive, properly fitting sneakers for exercising to prevent skin breakdown and foot ulcers , a common complication of diabetes.

Aerobic exercise is any activity that increases your heart rate more than when you are at rest. This causes more oxygenated blood to circulate throughout your body and works muscles.

Over time, regular aerobic exercise strengthens your heart and lungs, making them work more efficiently. Aerobic exercises include:. Aerobic exercise is recommended for at least minutes per week spread out over three to seven days with no more than two consecutive days of rest in between.

Strength training is exercising to increase muscle strength through resistance training. Resistance can be in the form of weights, resistance bands, or through your own body weight with movements like:. Strength training is recommended for two to three days per week with at least one day of rest in between.

Strength training sessions should consist of eight to 10 different exercises, each completed for one to three sets of 10—15 repetitions. Drinking water while exercising is important to keep you adequately hydrated. Dehydration during exercise can cause symptoms similar to hypoglycemia, including fatigue, weakness, dizziness, lightheadedness, and difficulty concentrating.

Having a structure for your exercise sessions can help keep you on track and make exercising a consistent habit. Aim to have alternating days between strength training and aerobic exercise or perform strength training and aerobic exercise on the same days with rest days in between.

Regular exercise is incredibly important for managing type 2 diabetes to lower your blood sugar and decrease insulin resistance. When starting a new exercise program, make sure to consult your healthcare provider to receive clearance that you are healthy enough to increase your activity levels.

Start off slowly, make sure to monitor your blood sugar before exercising, and keep carbs on hand to increase your blood sugar before or during exercise if needed. For the most benefits, combine aerobic exercise and strength training throughout the week for a minimum of minutes of exercise per week.

Starting exercising may be intimidating at first, but the more you exercise and incorporate physical activity as a regular part of your life, the healthier you will be, and with better control over your diabetes.

People with diabetes should avoid exercise that is too intense or for too long a period of time, gradually building up strength and endurance over time to avoid a low blood sugar crisis. The best time to exercise is whatever time is best for you depending on your schedule and energy.

If you exercise in the morning, make sure you eat breakfast before exercising to prevent hypoglycemia. Centers for Disease Control and Prevention. Diabetes fast facts. Kirwan JP, Sacks J, Nieuwoudt S. The essential role of exercise in the management of type 2 diabetes.

Cleve Clin J Med. doi: American Diabetes Association. Blood sugar and exercise. Sampath Kumar A, Maiya AG, Shastry BA, et al. Exercise and insulin resistance in type 2 diabetes mellitus: A systematic review and meta-analysis.

Ann Phys Rehabil Med. By Kristen Gasnick, PT, DPT Kristen Gasnick, PT, DPT, is a medical writer and a physical therapist at Holy Name Medical Center in New Jersey. Use limited data to select advertising.

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List of Partners vendors. Type 2 Diabetes. By Kristen Gasnick, PT, DPT. Medically reviewed by Melissa Nieves, LND. Table of Contents View All.

Mayo Clinic offers Diabeted in Arizona, Florida and Checi and at Mayo Clinic Health System locations. Exercise is a key Diabetes exercise plans to keep blood sugar in check of any diabetes treatment fheck. To lower the chances of health problems, check your blood sugar before, during and after exercise. But diabetes and exercise pose unique challenges. To exercise safely, some people with diabetes need to track their blood sugar before, during and after physical activity. This shows how the body responds to exercise. And it can help prevent blood sugar swings that could be dangerous. What you eat Caffeine health benefits an immediate effect on your blkod sugar levels. Chwck can use exercise to lower blood sugar levels. A single Diabetfs session can give you these health benefits for more than 24 hours. Insulin hormone is responsible for managing how much glucose is in your blood. When you exercise, two things happen that affect your blood sugar levels. Your body burns blood sugar and exercise helps insulin do its job better.