We all want to stay physically active, as it helps in controlling blood glucose level effectively, but then again, diabetics need to be extra careful. Exercising safely is essential for them, to avoid spells of dizziness, blackouts, nausea or shortness of breath, as diabetes is often associated with other health concerns like thyroid issues, nerve problems, and heart ailments. This article discusses four effective tips for people with diabetes so that they can stay fit and exercise safely.

Always get a “runway” check
It is important that you consult your doctor before changing or starting a new fitness regime. This becomes even more crucial if you have a history of cardiac disorders, diabetic neuropathy, or are overweight. As per the current health recommendations, one should get a full body physical exam and if possible, get a stress test (mostly recommended for people more than 35 years old, or people who have had diabetes for a decade or more). Using the stress test, doctors can understand your blood pressure variation and heart performance when you walk on a treadmill for a pre-determined time. After gauging all the relevant parameters, the doctors can determine the best course of action for you to change your physical activity.

Try spreading out your activities over the week
As per the Department of Health and Human Services, adults should aim for at least 75 minutes of intense activity, or 150 minutes of moderate activity, or a mixture of both per week. According to the experts, one should try to remain active at least 3 to 5 days a week. This is what you should follow if you are suffering from diabetes. Avoid working out too much on one day, as it might cause exhaustion and plummeting blood sugar.

Make sure that your activities are timed properly
As a general rule, the best time to exercise with diabetes is two to three hours after you eat, as this is the time when your blood sugar levels are higher. Now, if you use insulin to manage your blood sugar level then you should test your levels before exercising. If you find that your blood sugar levels are below 100 mg/dL, try eating a small snack or fruit to help you avoid an episode of hypoglycemia. Re-take the test again after half an hour to see if your blood sugar levels are stabilized.

Post workout, it is wise to re-check your blood sugar levels, and this is particularly important after an intense workout session. If you are an insulin user, then chances of developing hypoglycemia are highest after 6 to 12 hours post workout. Experts also warn against doing intense exercises if the blood sugar levels are very high (somewhat over 250).

Preparation is the key
If you feel that your health is deteriorating while exercising (or any time in general) then it is important that you stop doing the exercise and ask people around you for help. It is important that you wear something that tells others that you have diabetes. One of the easiest ways to do this is by wearing a bracelet, or accessory indicating that you have diabetes (or whether you take insulin). Another important precautionary measure is to keep glucose tablets or hard candy with you all the time so that you can consume them as soon as your blood sugar falls rapidly.

Make sure you follow all the tips to stay on top of the game and live a long and healthy life. Having diabetes doesn’t mean that your life gets restricted, it’s all about finding the balance.