Living with diabetes? Then you’ve probably heard that exercise is “good for you.” But what does that really mean? Can a brisk walk or a yoga session truly change how your body handles sugar? Let’s unpack how physical activity affects blood sugar—and more importantly, how you can make it work for you.
Why Does Exercise Affect Blood Sugar?
Think of your muscles like little engines—they run on fuel, and their favourite fuel is glucose. When you exercise, those muscles soak up glucose from your bloodstream to get the energy they need. No insulin required!
But it gets better: exercise also helps your body use insulin more effectively—even long after your workout is over. That means your body doesn’t need to work as hard to keep blood sugar in check. Win-win.
Still not convinced? Regular movement can help reduce insulin resistance, especially in people with type 2 diabetes.
Immediate Effects of Exercise on Blood Sugar Levels
Ever noticed a drop in your blood sugar after a quick walk? That’s no coincidence.
During physical activity, your body burns glucose for energy, which naturally lowers the sugar in your bloodstream. This effect can kick in within 15 to 30 minutes of starting your workout.
But it’s not one-size-fits-all. For some, blood sugar might spike initially—especially during intense workouts like weightlifting or sprinting. Why? Because stress hormones like adrenaline get released, pushing your liver to dump glucose into your blood.
So, should you worry? Not really. The spike is usually short-lived and followed by better insulin sensitivity later.
Long-Term Benefits of Regular Physical Activity for Diabetes
Let’s zoom out. What happens when you make exercise a regular habit?
- Improved insulin sensitivity: Your body responds better to insulin, needing less of it to manage sugar levels.
- Lower A1c levels: Studies show that people who exercise regularly tend to have better long-term blood sugar control.
- Weight management: A healthy weight can reduce insulin resistance.
- Heart health: People with diabetes face a higher risk of heart disease. Exercise helps lower blood pressure and cholesterol—both crucial in diabetes care.
- Mental health boost: Less stress, better mood, and more energy? Count us in.
It’s not just about burning calories. It’s about giving your entire system a tune-up.
Best Types of Exercise for Managing Blood Sugar
Not all workouts are created equal, especially when it comes to diabetes.
Let’s break it down:
- Aerobic exercise: Think walking, cycling, swimming, or dancing. These activities get your heart pumping and help lower blood sugar quickly.
- Resistance training: Lifting weights or using resistance bands builds muscle. More muscle means more glucose gets used even while you’re resting.
- Flexibility and balance: Yoga, tai chi, or gentle stretching improve mobility and reduce fall risk—especially important as we age.
Mixing it up is key. A combination of aerobic and resistance training seems to offer the best blood sugar benefits, according to the American Diabetes Association.
How Often and How Much Should You Exercise?
Here’s the million-dollar question: how much is enough?
Experts recommend:
- At least 150 minutes of moderate-intensity aerobic activity per week. That’s about 30 minutes a day, five days a week.
- Strength training at least two days per week.
But don’t panic if you’re not there yet. Start small. Even a 10-minute walk after meals can help. What matters most is consistency.
Pro tip: Spread your workouts out—avoid skipping more than two days in a row. Why? Because the blood sugar benefits of exercise can wear off after 48 hours.
What’s the Best Time to Exercise for Blood Sugar Control?
Here’s something most people overlook: timing matters.
Exercising after meals, especially 30 to 60 minutes post-meal, can help blunt blood sugar spikes. This is particularly useful if your readings tend to climb after you eat.
Not a fan of rigid schedules? No problem. The key is to find a routine that fits your life. Morning walks, lunchtime stretches, or evening yoga—whatever works for you is better than doing nothing at all.
Low Blood Sugar During or After Exercise: What to Watch Out For
For some, especially those taking insulin or certain oral medications, exercise can lower blood sugar too much. This condition, called hypoglycemia, can be dangerous if unnoticed.
Look out for:
- Shakiness or dizziness
- Sweating
- Fast heartbeat
- Confusion
- Sudden hunger
Always carry a quick source of sugar, like glucose tablets or juice. And yes, checking your blood sugar before and after exercise can help prevent surprises.
Tips for Safe Exercise with Diabetes
Want to stay active and safe? These tips will help:
- Check your blood sugar before and after activity—especially if starting a new routine.
- Stay hydrated. Dehydration can mess with your sugar levels and energy.
- Wear proper footwear. Cuts or blisters can be a big deal, especially if you have diabetic neuropathy.
- Warm up and cool down. Don’t just jump in and out of your workout.
- Let someone know if you’re heading out for a long solo walk or hike.
And above all? Listen to your body. If something feels off, it probably is.
Should You Check Your Blood Sugar Before and After Exercise?
Short answer? Yes—especially in the beginning.
Why? Because it helps you understand how your body responds to different activities. For example, a walk may drop your blood sugar, while weightlifting might raise it temporarily.
Tracking helps you learn your patterns. Over time, you’ll know what types of exercise are best for you and how to time your meals or meds around them.
Plus, spotting trends can help you (and your healthcare provider) fine-tune your diabetes plan.
Exercise for Type 1 vs. Type 2 Diabetes: What’s the Difference?
If you have Type 1 diabetes, you’ll need to be extra mindful. Because your pancreas doesn’t make insulin, exercise can lead to sudden drops in blood sugar. Planning meals, adjusting insulin, and checking glucose often are essential.
For those with Type 2 diabetes, insulin may still be produced—but your body might not use it efficiently. Exercise helps by making cells more receptive to insulin and reducing resistance.
Bottom line? Exercise helps both types—but how you approach it might look different.
Can You Exercise If Your Blood Sugar Is Too High?
Here’s a scenario: you check your sugar before a workout and it’s… high. Should you go ahead?
It depends.
If your blood sugar is over 250 mg/dL and you have ketones, skip the workout. Physical activity might push it even higher and cause complications.
If it’s high but no ketones are present, light to moderate activity might actually help bring your levels down. Just go slow, hydrate well, and monitor closely.
Staying Motivated: Making Exercise Part of Your Routine
Let’s be real—motivation can be tough. Life gets busy. You’re tired. Or it’s raining.
But movement doesn’t have to mean an hour at the gym. It could be:
- A dance session in your living room
- Gardening for 20 minutes
- A walk with your dog
- Taking the stairs instead of the lift
The trick is to make it part of your lifestyle, not just a chore on your to-do list.
Celebrate small wins. Track your progress. Get a workout buddy. Or simply remind yourself: you’re doing this for you.
Final Thoughts
Exercise isn’t a magic cure for diabetes—but it’s one of the most powerful tools in your toolbox. Whether you’re newly diagnosed or have been managing diabetes for years, finding ways to move your body can make a huge difference in how you feel, think, and live.
Start where you are. Use what you have. Do what you can.
References
- “Physical Activity/Exercise and Diabetes: A Position Statement” – American Diabetes Association, 2016. https://diabetesjournals.org/care/article/39/11/2065/38909
- “Exercise and Type 2 Diabetes” – Harvard Health Publishing, 2023. https://www.health.harvard.edu/diseases-and-conditions/exercise-and-type-2-diabetes
- “How Physical Activity Affects Blood Glucose Levels” – CDC, 2022. https://www.cdc.gov/diabetes/library/features/truth-about-insulin-resistance.html
- “Exercise and Blood Glucose Levels” – Diabetes UK, 2023. https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/exercise