Sports and physical activity are not only good for overall health in people with or without diabetes, but also have a direct effect on your blood sugar level. Which types of exercise are particularly recommended? What should you keep in mind, and how does exercise affect your blood sugar? You’ll find the answers here.
How does exercise affect blood sugar?
Exercise has a direct and positive effect on blood sugar levels. During physical activity, your muscles use energy and need sugar from the blood for this. As a result, your blood sugar level drops after exercise. Regular exercise also improves insulin sensitivity, allowing the body to use insulin more efficiently.
Exercise has a positive effect not only during training. In the long term, regular physical activity can also help you control your blood sugar better. The DDG practical recommendation “Diabetes, Sport and Exercise” describes regular muscle activity in type 2 diabetes as a way to increase insulin sensitivity [1]. In type 1 diabetes, according to the same recommendation, the key factor is precisely coordinating physical activity and insulin dose [1]. Discuss these adjustments with your diabetes team.
It is also important to listen to your body. During more intensive training sessions, blood sugar may continue to drop after exercise, especially if the activity lasts longer. That’s why it’s important to keep an eye on your blood sugar after exercising as well. According to the DDG, glucose uptake into the muscles may remain increased for up to 48 hours after exercise, and nighttime hypoglycemia should also be watched for [1].
What should you keep in mind when exercising with diabetes?
Before you start exercising, there are a few things you should keep in mind to control your blood sugar as well as possible:
- Check your blood sugar: It is advisable to check your blood sugar before exercising. A value that is too low or too high can negatively affect your performance and, in the worst case, pose a risk to your health. If your blood sugar is too high or too low, wait to exercise until it is within your individual target range (agree on the target range with your diabetes team in advance).
- Insulin and medication: Particular caution is required if you take insulin or other medication. Exercise can increase the effect of insulin and cause your blood sugar to drop quickly. Discuss with your diabetes team in advance whether and how you should adjust your dose before exercising.
- Drink enough fluids: Physical activity causes you to sweat more and lose fluids. Make sure to drink enough during training to avoid dehydration, which can also affect your blood sugar.
- Bring snacks: Blood sugar can drop significantly during particularly intensive training sessions. So remember to always carry a fast-acting hypo treatment with you. The DDG recommends always having an SOS sports kit with you when exercising, for example with a blood glucose meter, dextrose, glucose gels or juice [1]. The article dextrose for hypoglycemia explains how much dextrose organizations such as the American Diabetes Association recommend as a rule of thumb. At Zuckerschmuck, you’ll find dextrose in liquid form or as gums that you can consume particularly quickly during exercise.
Which types of exercise are suitable for diabetes?
Regularly incorporating physical activity into your everyday life can help both you and your diabetes. Here you’ll find gentle but effective ways to stay active.
- Walking: A brisk walk can make a big difference. It is a good way to lower blood sugar levels and improve insulin sensitivity. According to the DDG, the American Diabetes Association recommends 150 minutes or more of moderate-intensity exercise per week for adults with diabetes [1].
- Cycling: Cycling is a joint-friendly activity that stimulates circulation and can help stabilize blood sugar. Make sure to cycle regularly and at a moderate pace to achieve the best results.
- Swimming: Swimming is ideal if you want to protect your joints while still getting your circulation going. The combination of exercise and relaxation helps reduce stress and can lessen blood sugar fluctuations.
- Yoga and Pilates: Yoga and Pilates do more than just keep you moving. They also promote flexibility, body awareness and mental calm.
Most importantly, find a type of exercise you enjoy, because that’s the only way you’ll stick with it in the long term.
Read more about how to stay motivated in the article Mental health and motivation with diabetes.
Our belts from Zuckerschmuck are ideal for safely storing your insulin pump or reader while exercising. Available in various colors and sizes, they provide you with security and freedom of movement.
Three examples from our belt collection:
- Belt for insulin pump + reader “black” for adults (Size L)
- A colorful alternative: Belt for insulin pump + reader “PASTELL” for adults (Size L)
- Also available for kids: Belt for insulin pump + reader “TÜRKIS” XS (Kids 2 to 8 years)
Conclusion: Exercise with diabetes
Sports and physical activity not only help control blood sugar, but also promote overall well-being and health. With the right preparation and by choosing a suitable type of exercise, you can safely and effectively incorporate physical activity into your everyday life. Make sure to listen to your body and coordinate insulin or medication settings around exercise with your diabetes team.
With regular physical activity and mindful blood sugar monitoring, you can use exercise as an ally in managing diabetes.
Frequently asked questions about exercise with diabetes
Why does blood sugar sometimes rise during exercise?
During intense, primarily anaerobic exertion such as sprints or strength training, blood sugar may also rise, according to the DDG, due to the release of stress hormones (catecholamines) and glucose release from the liver. However, newer data show that during this type of exertion, the level often initially drops as well [1].
When should I check my blood sugar after exercising?
If you are new to exercise, the DDG recommends regularly recording your blood sugar both during and for up to 12 hours after the activity, or alternatively using a CGM system [1]. This helps you learn how your body responds.
Why shouldn’t you exercise when your blood sugar is high?
For glucose levels above 270 mg/dl (15 mmol/l), the DDG recommends testing for ketones first; exercise is not advised from a blood ketone level of 1.5 mmol/l [1]. Discuss what this means for your training with your diabetes team.
Can I exercise with an insulin pump?
Yes. You and your diabetes team will determine how to adjust your basal rate and bolus around exercise. During exercise, you can carry your pump and reader, for example, in one of the belts worn above.
Related topics
- Zuckerschmuck on ANTENNE BAYERN: How a diagnosis became a shop.
- The Libati health app: A tool for finding suitable support services.
- Low-carb sweets for people with diabetes: Chocolate, gummy bears and cookies with few countable carbohydrates.
Sources
- Esefeld K, Kress S, Becker U et al. Diabetes, Sport and Exercise. DDG practical recommendation. Diabetologie und Stoffwechsel 2025; 20: S288–S298. doi: 10.1055/a-2592-8335. Available at: DDG practical recommendation Diabetes, Sport and Exercise 2025 (PDF) [Accessed: 14.09.2026].
Note: This article is a collection of practical tips and does not replace medical or nutritional advice. Discuss insulin doses and therapy adjustments around exercise with your diabetes team.
