Work Out Safely with Diabetes: Practical Tips You Can Use Today

Want your workouts to help your blood sugar instead of surprising you? Exercise is one of the best tools for managing diabetes, but it takes a little planning. These straight-forward, useful steps will help you get the benefits and avoid the common pitfalls like low blood sugar, foot problems, or fatigue.

Before You Work Out

Check your blood glucose about 30 minutes before you start. If it’s under 100 mg/dL, eat 15–30 g of fast carbs (juice, glucose tabs, a banana). If it’s over 250 mg/dL, test for ketones — and skip vigorous exercise if ketones are present. Keep a small snack and your glucose monitor in your workout bag.

Think about timing. Exercise within two hours of a mealtime usually works well because you have carbs on board. If you use insulin, talk with your healthcare team about dose timing — some people lower short-acting insulin on workout days. Never change doses without professional guidance.

Pick the right shoes and check your feet. If you have numbness or sores, choose low-impact activities like swimming or cycling until a clinician clears you. Hydrate well before you start.

During and After Your Workout

During moderate activity, aim for a pace where you can talk but not sing. For most adults that’s brisk walking, cycling, or steady swimming. The goal: about 150 minutes per week of moderate exercise plus two sessions of strength training that work major muscle groups.

Keep monitoring. If you feel shaky, sweaty, dizzy, or unusually hungry, stop and check your glucose. Treat lows with 15 g fast carbs and recheck in 15 minutes. After exercise, blood sugar can keep falling for hours—so check again before bed, especially after late workouts.

Strength training helps build muscle that uses glucose more efficiently. Start light, focus on form, and progress gradually. Flexibility and balance work (yoga, tai chi) cut fall risk and make daily life easier.

Simple safety rules: carry ID that says you have diabetes, wear proper footwear, and keep a phone handy. Skip intense workouts if you’re sick, dehydrated, or have persistent high readings with ketones. If you get chest pain, severe shortness of breath, or faint, stop and seek help.

Small changes add up. Try a 10–15 minute walk after meals, swap one TV hour for a strength session twice a week, or add a short stretch routine every morning. Talk to your doctor or diabetes educator to tailor exercise to your meds, heart health, and neuropathy status.

Want a simple plan to start this week? Check your BG before and after each session for a few days, carry a 15 g snack, and aim for consistency more than intensity. Your body will thank you—and your blood sugar will too.