By Bianca Grover

According to the CDC, 34.2 million Americans are diagnosed with diabetes and 88 million people aged 18 or older have prediabetes. Unfortunately, diabetes leads to many health complications the longer you suffer from it. Complications include : nerve damage (neuropathy), kidney damage (nephropathy), cardiovascular disease, eye damage (cataracts, glaucoma, diabetic retinopathy) and foot damage (due to affected nerves and vasculature in the foot) to name a few.

Luckily, diabetes is a metabolic disease. It responds very well to exercise therapy, since regular physical activity promotes a healthy metabolism. Becoming physically active, keeping your blood sugar under control and having a balanced diet makes a tremendous difference.

The most beneficial aspect of exercising with diabetes is the improved insulin sensitivity. When combined with caloric restriction, exercise is even more effective in treating obesity, which usually leads to diabetes. Of course, always talk to your physician before starting an exercise program.

Timing Exercise and Meals

Timing your meals and work outs keeps you safe. Since glucose levels hit their peak within 90 minutes of a meal, it is a good idea to start exercising about 30 minutes after the beginning of a meal; according to a Cleveland Clinic article. Those with type 2 diabetes are supposed to keep their levels at 160 mg/dl within 2 hours of a meal.

Always check your blood sugar levels before and after a workout to make sure you have enough fuel, since exercising lowers blood sugar concentrations.

Here are some quick tips from the article linked previously to ensure your glucose levels are safe for exercise:

1. If your blood sugar level is between 150 and 180, you are in a healthy range.

2. If your level is lower than 140 and you take insulin, you may need to eat 15 grams of carbohydrates prior to exercise so the level doesn’t drop too low.

3. If your level is really high — 300 or more — postpone exercise for a bit and try taking a little insulin before starting.

4. If you take insulin, check your blood sugar level after exercise to ensure that you have enough fuel. This is particularly important if you are starting a new exercise program.

If you suffer from diabetes and want to start exercising, it is crucial to work with someone who understands your condition. As an exercise physiologist, I am qualified to work with special precautions like this one. Contact me and we can begin improving your fitness and your life.