Sports and exercise are not only good for general health in people with or without diabetes, but also have a direct influence on your blood sugar levels. Which sports are particularly recommended? What should you pay attention to, and how does exercise affect your blood sugar? Here you'll find the answers.
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 for that, they need sugar from the blood. This causes blood sugar levels to drop after exercise. In addition, regular exercise improves insulin sensitivity, allowing the body to use insulin more efficiently.
But exercise doesn't just have a positive impact during training. In the long term, regular physical activity can also help you control your blood sugar better. The DDG Practice Recommendations 2024 [1] state that regular exercise in type 2 diabetes can help lower blood sugar levels and support the overall therapeutic concept. For type 1 diabetes, regular exercise can help better manage insulin therapy. Insulin dose adjustments should always be handled by your diabetology practice.
It is also important to listen to your body. With more intensive training sessions, blood sugar can drop even further after exercise, especially if the activity lasts longer. Therefore, it is important to keep an eye on your blood sugar even after the workout.
What do you need to consider when exercising with diabetes?
Before you start exercising, there are a few things you should consider to optimally control your blood sugar:
- Measure blood sugar: It is advisable to measure your blood sugar before exercise. A value that is too low or too high can negatively affect your performance and, in the worst case, be risky for your health. If your blood sugar is too high or too low, wait to exercise until it is within your individual target range (discuss the target range with your doctor beforehand).
- Insulin and medication: Special caution is advised if you take insulin or other medications. Exercise can enhance the effect of insulin and cause blood sugar to drop rapidly. You should adjust the dose before exercise if necessary. However, this should always be done in consultation with your doctor.
- Sufficient fluids: Physical activity causes you to sweat more and lose fluids. Make sure to drink enough during exercise to avoid dehydration, which can also affect your blood sugar.
- Have snacks ready: Especially during more intensive training sessions, blood sugar can drop significantly during the workout. Therefore, remember to always have a quick hypo helper with you. The treatment of choice for acute hypoglycemia is dextrose (12 to 15 g fast-acting carbohydrates), or alternatively, a sugary drink. A banana acts slower and is more for post-exercise stabilization. At Zuckerschmuck, you can find dextrose in liquid form or as gums, which you can consume particularly quickly during sports.
Which sports are suitable for people with diabetes?
It can help you and your diabetes if you regularly incorporate exercise into your daily routine. Here are some gentle but effective ways to stay active.
- Walking: A brisk walk can do a lot. It's a good way to lower blood sugar levels and improve insulin sensitivity. A brisk 30-minute walk is enough to achieve positive effects.
- Cycling: Cycling is a joint-friendly activity that stimulates circulation and can 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 stimulating your circulation. The combination of exercise and relaxation helps reduce stress and can mitigate blood sugar fluctuations.
- Yoga and Pilates: Yoga and Pilates not only keep you moving. They also promote flexibility and body awareness, as well as mental calm.
The most important thing is to find a sport that you enjoy, because that's the only way you'll stick with it in the long run.
Our belly bands from Zuckerschmuck are excellent for securely storing your insulin pump or reader during sports. Available in various colors and sizes, they offer you security and freedom of movement.
Three examples from our belly band collection:
- Belly band for insulin pump + reader "BLACK" for adults (size L)
- A colorful alternative: Belly band for insulin pump + reader "PASTEL" for adults (size L)
- Also available for children: Belly band for insulin pump + reader "TURQUOISE" XS (Kids 2 to 8 years)
Conclusion: Sports for Diabetes
Sports and exercise not only help control blood sugar but also promote overall well-being and health. With the right preparation and choice of suitable sport, you can integrate physical activities safely and effectively into your daily life. Make sure to listen to your body and adjust your insulin or medication settings with your doctor's office if necessary.
With regular exercise and conscious blood sugar monitoring, you can use sports as an ally in managing diabetes.
Sources
- Freckmann G, Eichenlaub M, Pleus S, et al. Glucose measurement and control in patients with type 1 or type 2 diabetes. Diabetologie und Stoffwechsel 2024;19(S 02). Practice recommendations of the German Diabetes Society. Available at: DDG Practice Recommendations 2024 (PDF).
Note: This article is a collection of practical tips and does not replace medical or nutritional counseling. Insulin dosage and therapy adjustments related to sports should be handled by your diabetology practice.
