The diabetic should eat 1 whole wheat bread or 1 fruit such as tangerine or avocado, for example, before exercising as a walk if his blood glucose is below 80 mg / dl to prevent blood sugar from falling too low and may cause dizziness, blurred vision, or fainting.
Physical exercise is recommended in the case of diabetes because it helps control blood sugar levels, preventing complications such as injury to the kidneys, blood vessels, eyes, heart and nerves. However, to keep your diabetes under control, you need to exercise regularly about 3 times a week and eat properly before exercising.
Light Exercise - 30 minutes
In low-intensity exercises with a duration of less than 30 minutes as walking, for example, the diabetic should consult the following table:
| Value of the glycemia: | What to eat: |
| <80 mg / dl | 1 fruit or whole wheat bread. See which fruits are recommended for diabetes |
| > or = 80 mg / dl | No need to eat |
Moderate exercise - 30 to 60 minutes
In moderate intensity exercises and lasting between 30 and 60 minutes like swimming, running, running, gardening, golf or cycling, for example, the diabetic should consult the following table:
| Value of the glycemia: | What to eat: |
| <80 mg / dl | 1/2 meat sandwich, milk or fruit |
| 80 to 170 mg / dl | 1 fruit or brown bread |
| 180 to 300 mg / dl | No need to eat |
| > or = 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 football, basketball, skiing, cycling or vigorous swimming, the diabetic should refer to the following table:
| Value of the glycemia: | What to eat: |
| <80 mg / dl | 1 beef sandwich or 2 slices whole wheat bread, milk and fruit |
| 80 to 170 mg / dl | 1/2 meat sandwich, milk or fruit |
| 180 to 300 mg / dl | 1 fruit or brown bread |
Exercise helps control blood sugar because it has a similar effect to that of insulin. Therefore, before long-term exercise, it may be necessary to reduce the insulin dosage to avoid hypoglycaemia. In these cases, the diabetic should consult the doctor to indicate the insulin value to use.
Tips For The Diabetic On Exercise
The diabetic before practicing exercise should take into account some important aspects like:
- Exercise at least 3 times a week and preferably at the same time and after meals to regulate blood glucose levels and follow-up;
- Know how to identify the signs of hypoglycemia, that is, when blood sugar drops below 70 mg / dl, such as weakness, dizziness, blurred vision or cold sweat. See the symptoms of hypoglycemia;
- Always carry candy as a packet of sugar and some candy when you exercise for food if you have hypoglycaemia. Learn more at: First aid for hypoglycemia;
- Do not apply insulin in the muscles you are going to exercise, because exercise causes the insulin to be used quickly and can cause hypoglycemia;
- Consult your doctor if the diabetic has frequent hypoglycaemia when exercising;
- Drink water during exercise to not dehydrate.
In addition, whatever the physical exercise, the diabetic should never start when he has a blood glucose lower than 80 mg / dl. In these cases, you should take a snack and only then exercise. In addition, the diabetic should also not exercise when it is too hot or too cold.
See other tips and diet suggestions for diabetics at:
