Key takeaways
- Combining cardio workouts, such as walking or cycling, with weightlifting can help manage blood sugar while on insulin therapy.
- It can be helpful to keep fast-acting carbohydrates, such as glucose tablets, nearby and to eat a balanced post-workout snack to prevent late-onset drops.
- A meal plan for someone with diabetes on insulin therapy may include a balance of complex carbohydrates, lean proteins, and healthy fats.
Managing diabetes while using insulin therapy requires a thoughtful approach to physical activity and nutrition.
With careful planning, continuous monitoring, and simple adjustments to your diet, you can comfortably reach your fitness goals while keeping your blood sugar levels stable.
The best exercise plan includes a balanced mix of aerobic activity (cardio) and resistance training. Both types of exercises offer benefits for blood sugar management.
- Cardio: Activities like walking, cycling, swimming, or jogging increase your heart rate and steadily draw blood sugar from your bloodstream into your muscles. Aim for at least 150 minutes of moderate-intensity cardio per week.
- Resistance Training: Lifting weights, using resistance bands, or doing body weight exercises, such as squats and push-ups, builds muscle mass. More muscle tissue improves long-term insulin sensitivity, helping your body store and process glucose more efficiently. Aim for two to three strength sessions per week.
Key Tip: Combining strength training with cardio can help smooth out blood sugar drops. Performing short strength sets before a cardio workout often prevents rapid drops in blood sugar compared to doing cardio alone.
Exercise-induced hypoglycemia (low blood sugar) may be a concern for people on insulin therapy. Checking your blood sugar and monitoring your symptoms can help prevent this from happening.
Before Exercise
Check your blood sugar level about 15 to 30 minutes before starting a workout. If your blood sugar is:
- Below 100 mg/dL: Eat a small carbohydrate snack, such as a banana or a slice of toast, and wait for your blood sugar to rise before starting.
- 100 to 250 mg/dL: You are typically in a safe zone to start most moderate exercises.
- Above 250 mg/dL: Check for ketones using urine test strips or a blood ketone meter. Avoid vigorous exercise if ketones are present, as it can further raise blood sugar.
During Exercise
Be sure to drink plenty of water during your workout to stay hydrated.
For workouts lasting 45 to 60 minutes or longer, check your blood sugar at the midway point.
It can be helpful to keep fast-acting carbohydrates, such as glucose tablets, gel packs, or fruit juice, within arm’s reach or in your gym bag.
After Exercise
After a workout, blood sugar can be drawn from the blood for up to 24 hours, as muscles replenish their glycogen stores. Check your blood sugar immediately after finishing a workout, and again before bedtime.
It can also be helpful to eat a balanced post-workout snack containing complex carbohydrates and protein, such as apple slices with peanut butter, to prevent late-onset low blood sugar at night.
Key tip: Your insulin dose may need to be adjusted for a workout, especially if you are working out near a meal. Before making any changes to your insulin treatment, talk with your doctor.
A meal plan for people using insulin should focus on consistency, quality, and portion control. It can include a balanced mix of:
- Complex carbohydrates, such as oats, quinoa, brown rice, legumes, and non-starchy vegetables, are digested slowly, which helps prevent rapid spikes in blood sugar.
- Lean proteins, such as chicken breast, tofu, eggs, fish, and Greek yogurt, can help stabilize blood sugar levels and support muscle repair.
- Healthy fats, such as avocados, nuts, seeds, and olive oil, can help to slow digestion and keep you full longer without spiking blood sugar.
Here is an example of a meal plan with a variety of recipes.
Key tip: Try to space meals evenly throughout the day. Matching your carbohydrate intake to your prescribed insulin bolus (insulin-to-carb ratio) helps ensure predictable post-meal blood glucose levels.
Starting or maintaining an exercise routine or diet while managing insulin therapy can feel overwhelming, but here are a few practical steps to consider:
- Talk with your doctor: They can guide you on adjusting your insulin doses before a planned workout. They can also verify that any exercise or diet changes are safe for you.
- Set realistic goals: Create a plan that is personal to you. Big goals can feel overwhelming, so it may help to break them down into smaller steps you can achieve along the way.
- Track patterns: Log your workouts alongside your insulin doses, meals, and blood sugar readings. Patterns will emerge that show how specific activities affect your body. Continuous Glucose Monitors (CGMs), insulin pumps, and tracking apps can be helpful for this.
- Be prepared for delayed low blood sugar: Physical activity late in the afternoon or evening increases the risk of nocturnal low blood sugar. Consider a small bedtime snack, or talk with your doctor about whether you need a lower bedtime insulin dose.
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