- Light exercise - 30 minutes
- Moderate exercise - 30 to 60 minutes
- Intense exercise + 1 hour
- Tips for diabetics about exercise
The diabetic should eat 1 wholemeal bread or 1 fruit such as mandarin or avocado, for example, before taking physical exercise such as walking, if their blood glucose is below 80 mg / dl to prevent blood sugar from falling too low, which can cause dizziness, blurred vision or fainting.
Physical exercise is recommended in the case of diabetes because it helps to control blood sugar levels, preventing complications such as damage to the kidneys, blood vessels, eyes, heart and nerves. However, to keep diabetes under control, it is necessary to exercise regularly, about 3 times a week, and to eat properly before exercising.
Light exercise - 30 minutes
In low-intensity exercises lasting less than 30 minutes, such as walking, for example, the diabetic should consult the following table:
| Blood Glucose Value: | What to eat: |
| <80 mg / dl | 1 fruit or wholemeal bread. See which fruits are recommended for diabetes |
| > ou = 80 mg / dl | It is not necessary to eat |
Moderate exercise - 30 to 60 minutes
In exercises of moderate intensity and duration between 30 to 60 minutes such as swimming, tennis, running, gardening, golf or cycling, for example, the diabetic should consult the following table:
| Blood Glucose Value: | What to eat: |
| <80 mg / dl | 1/2 meat, milk or fruit sandwich |
| 80 to 170 mg / dl | 1 fruit or whole grain bread |
| 180 to 300 mg / dl | It is not necessary to eat |
| > ou = 300 mg / dl | Do not exercise until blood glucose is controlled |
Intense exercise + 1 hour
In high intensity exercises lasting more than 1 hour such as vigorous football, basketball, skiing, cycling or swimming, the diabetic should consult the following table:
| Blood Glucose Value: | What to eat: |
| <80 mg / dl | 1 meat sandwich or 2 slices of brown bread, milk and fruit |
| 80 to 170 mg / dl | 1/2 meat, milk or fruit sandwich |
| 180 to 300 mg / dl | 1 fruit or whole grain bread |
Physical exercise helps to control blood sugar because it has an insulin-like effect. Therefore, before long-term exercises, it may be necessary to reduce the insulin dosage to avoid hypoglycemia. In these cases, the diabetic should consult a doctor to indicate the amount of insulin to use.
Tips for diabetics about exercise
The diabetic before exercising should pay attention to some important aspects such as:
- Do physical exercise at least 3 times a week and, preferably, always at the same time and after meals to regulate blood glucose levels and accompanied; Know how to identify the signs of hypoglycemia, that is, when blood sugar is below 70 mg / dl, such as weakness, dizziness, blurred vision or cold sweat. See what the symptoms of hypoglycemia are; Always take a candy like 1 packet of sugar and some candies when exercising to eat if you have a hypoglycemia. Find out more at: First aid for hypoglycemia; Do not apply insulin to the muscles you are going to exercise, because exercise causes insulin to be used quickly, which may cause hypoglycemia; Consult the doctor if the diabetic has frequent hypoglycemia when exercising; Drink water during exercise to avoid dehydration.
In addition, whatever the physical exercise, the diabetic should never start when the blood glucose is below 80 mg / dl. In these cases, you should have a snack and then exercise. In addition, the diabetic should also not exercise when it is too hot or too cold.
See other tips and food suggestions for diabetics at:
