Below are some guidelines for those NOT using insulin.

Benefits of exercise

You’ll benefit from exercise in a number of ways. It’ll lower your blood sugar, your treatment will work more effectively and you may lose some weight. Exercise also lowers your blood pressure, which is good for your heart. It’ll strengthen your muscles and joints. Finally, being in good shape will increase your self-confidence and help you feel good about yourself.

Before exercising consider

It is important that you choose the kind and amount of exercise that is right for you and that you will enjoy. Before you begin an exercise programme, you should consider your general health, your current physical fitness and how well your diabetes is controlled. Discuss your choice of exercise with your diabetes care team. If you have complications from diabetes or other health problems, there may be some sports that are more suitable for you than others.

Physical activities

If your diabetes is under good control, you should be able to participate in the same kind of physical activities as people without diabetes, but remember that these activities can lower your blood sugar. Although this may sound good, given that Type 2 diabetes is characterized by high blood sugar, it is possible for your blood sugar to go too low if you are taking certain kinds of diabetes medicines. Your doctor will advise you if this is a possibility with your treatment. The extent to which your blood sugar is affected will also depend on the duration and intensity of the exercise. It differs from person to person. Try to learn how your body responds to different kinds of physical activities.

When physically active

When you are physically active, your body burns sugar faster and can lower your blood sugar. Some diabetes medicines can increase the risk of hypoglycaemia (low blood sugar) under these circumstances. If you are taking such medicines, you should test your blood sugar before the exercise session. You’ll usually need to eat more before – and maybe also during and after – exercise.

Long periods of exercise

When you exercise for a long period of time, it is usually necessary to eat extra food, especially if you take diabetic medicines. You’ll also need extra water and fuel every 15 to 30 minutes. Juice, or other sugary soft drinks work well. There are no fixed rules, so you might try some different combinations to see what’s best for you.

Precautions during exercise

Take some sugar, biscuits or juice with you when you exercise. Take your diabetes identification card. It has information about what to do if your blood sugar becomes so low that you need help. If you are exercising with other people or have a coach, you should tell them that you have diabetes, what the symptoms are when you have low blood sugar and what they should do if you suddenly need their help. Tell them where you keep fast-acting sugar. Make sure you use the right footwear for your particular type of exercise.

Precautions after exercise

It’s a good idea to test your blood sugar after exercise. If it is normal or low, you should eat some more food. Be aware that hypoglycaemia can develop several hours after a hard exercise session if you are taking some kinds of diabetes medicine. If you are taking such treatments and you exercise late in the day, you should be particularly aware of hypoglycaemia during the night and eat an extra large snack at bedtime. You may also need to eat extra foods rich in carbohydrate, such as pasta, the following day.