Safe Exercise Tips for Diabetics




Hypoglycemia can be the most serious problem for diabetics who exercise.

Exercise-induced blood sugar drops can last for more than 12 hours, so you should carefully monitor blood sugar before and after exercise, especially when you first start exercising or change events.

If insulin is used, reducing insulin capacity or increasing carbohydrate intake (10-15g for 30 minutes exercise) may be necessary. In addition, insulin should be injected into areas such as the inactivity abdomen during exercise, and exercise should be avoided if insulin secretion reaches the highest level.

Exercise regularly every day (between 1 and 3 hours after meals) if possible, and if blood sugar is below 100 mg/dl or above 300 mg/dl, exercise after controlling blood sugar. Late-night exercise should be avoided as much as possible to prevent hypoglycemia at night.

In a study of people with type 1 diabetes, one group performed muscle exercises after aerobic exercise, and the other group performed muscle exercises first showed blood sugar stability, which is more effective in preventing hypoglycemia after exercise.

Therefore, if you experience hypoglycemia frequently after exercising, it may be a precaution to change the order of exercise.

Next is the importance of clean-up exercise. The exercise program consists of warm-up, main exercise, and cleaning-up exercise, which means that after the end of the main exercise, the exercise does not stop suddenly, but slowly lowers the intensity of the exercise.

During exercise, muscle pumping helps increase blood flow back to the heart. However, this action disappears after completion of exercise, resulting in a rapid reduction in blood flow back to the heart, which is likely to cause low blood pressure and myocardial ischemia.

Organizing exercise is very important for diabetics because the risk of cardiovascular disease is higher than that of ordinary people, and if you have experienced dizziness or chest pain after exercise, you need to emphasize organizing exercise.

Clean-up exercise should be carried out for 5-10 minutes, but it is recommended to slowly reduce the intensity of the sport, not stretching.

Due to the recent coronavirus outbreak, the amount of physical activity has also decreased due to more time spent indoors. Even if you go outside, there is a burden of always wearing a mask and exercising. However, just increasing physical activity appears to be effective in reducing cardiovascular disease. Basic movements such as vacuuming, washing dishes, and walking in place at home can be helpful enough. Also, if you can afford to go up the stairs or ride a bicycle indoors in the cold winter months, it can be a way to borrow the power of equipment such as riding a bicycle.