Fuel Body Needs Along with Workout

Diabetes, Type 1 or Type 2, can be improved and complications can be reduced with regular exercise. Physical activity elevates diabetes management and delays the onset of Type 2 diabetes. Exercise fights diabetes in various ways:

  • Helps your body to use insulin efficiently. Walking, bicycling, jogging or swimming raises your heart rate and are simple exercise options.      
  • Improves blood circulation to various organs, chiefly the brain, heart, kidneys and eyes, which can be affected because of poor diabetes management.
  • Reduces stress, decreases LDL cholesterol, blood pressure and helps to maintain a healthy weight.
  • Lowers blood sugar levels in diabetics and improves fat and protein metabolism, slowing organ damage.

How to Plan your Walking Schedule?

Consult your physician or dietitian/nutritionist before starting a workout.


  • Dress comfortably. Wear loose clothes and supportive shoes.        
  • Try to maintain a standard time every day for your new activity.        
  • Be sure of your walk trail. It can be a museum, a shopping mall or an outdoor trail to keep you moving in any weather condition.·        
  • Bring your friend along or carry your favourite music iPod.

Get Set:        

  • Go at a pace comfortable for you. Discuss the safe target heart rate for your body.        
  • Set goals based on time or distance.         

Time-based goal:    

  • First 2 weeks: Walk 15 min a day on 3 days. 
  • Weeks 3-5: Increase walking time to 20 minutes a day on 4days every week.   
  • Weeks 6-8: Increase walking time by 5 min every day with a goal of walking 30 or more minutes on at least 5 days a week. 


Record your daily or weekly time or distance and blood sugar readings before and after exercise. Going through these data motivates you with your accomplishments and helps you improve in certain areas.

How to Fuel your Workout Sessions?

With regular activity, your blood sugar levels may decrease and your physician might alter the doses and diabetes medications accordingly.Meanwhile, a registered dietitian nutritionist at www.firsteatright.com can support you with a meal plan to fuel your body needs according to your medical condition. 

For the best output during exercise, follow these guidelines:

  • Before you start exercising, snack on a small whole-grain or carbohydrate snack with protein to revamp your energy for the physical activity. You need around 150 to 200 calories and this can be easily fulfilled with ½ cup oatmeal, ½ cup fat-free milk or a slice of whole-grain bread with a tablespoon of peanut butter.
  • If you are stretching your exercise schedule beyond 60 minutes, you might need additional carbohydrates during the workout to prevent low blood sugar. Half a banana or a handful of raisins are excellent choices to opt. 
  • Post-workout snacks can include a small cup of fat-free yoghurt and a small apple when the session continues for more than an hour. 
  • It is mandatory to stay hydrated before, during and after the exercise session. Drink 235 ml of water before starting your workout and keep sipping water every now and then until you have clear urine within two hours of completing your activity. If the urine has a dark colouration, continue drinking water until it is clear.
  • Start training gradually, check your blood sugar levels regularly and fuel and hydrate before, during and after exercising. 

This should be followed by any training program: right from your first exercise program to your endurance event (marathon or triathlon) training. Reach your goal of balanced blood glucose range as instructed by your healthcare provider. You are sure to reap the benefits as your fitness quotient increases.