I walk every day, so why isn't my blood sugar dropping?

Why does blood sugar increase after exercise?

Behind these questions may lie a common misconception: while people with diabetes do need to exercise,Using the wrong method may lead to counterproductive results。


Common Misconceptions About Exercise for Blood Sugar Control

  1. Engage in only one type of exerciseMany people believe walking is sufficient, but in reality, the benefits of a single aerobic exercise are limited.
  2. The timing is not rightExercising on an empty stomach or immediately after a meal carries risks.
  3. Inappropriate intensityExercise that is too light has no effect, while exercise that is too intense can raise blood sugar.
  4. Neglect monitoringNot measuring blood sugar before and after exercise, proceeding blindly

Four Major Principles of Scientific Exercise for Lowering Blood Sugar

1. Choose the right type of exercise: combine aerobic and strength training

Aerobic Exercise(Brisk walking, swimming, cycling) can improve insulin sensitivity and promote glucose utilization.

Strength Training(Lifting dumbbells, using resistance bands, squats) Increase muscle mass, as muscles are the primary consumers of glucose.

Optimal CombinationEngage in aerobic exercise 3-5 times per week, combined with strength training 2-3 times.

2. Seize the golden time: 60-90 minutes after a meal

  • Avoid exercising on an empty stomach.Prone to causing hypoglycemia
  • Avoid exercising immediately after mealsAffects digestion, poor efficacy
  • Golden WindowExercise should begin 60-90 minutes after a meal, when blood sugar levels start to rise, for optimal blood sugar-lowering effects.

3. Control Exercise Intensity: Moderate Intensity is Most Suitable

Simple Assessment Method：

  • Able to speak but not sing during exercise.
  • Heart rate remains at (220 - age) × 60% - 70%
  • At least 150 minutes of moderate-intensity exercise per week

4. Maintain Regular Exercise: Consistency Yields True Results

Occasional intense exercise is not as beneficial as regular moderate exercise. It is recommended to exercise at least 5 days a week, for about 30 minutes each session, to form a habit.

Personalized Exercise Plans for Different Diabetic Patients

Patients with type 2 diabetes mellitus (without severe complications)

  • Aerobic exercise: brisk walking, swimming, cycling, 30-40 minutes each time
  • Strength training: 2-3 times per week, 8-10 exercises per session, 2-3 sets per exercise
  • Flexibility training: Stretch 2-3 times per week

Prediabetic population

  • Focus on increasing daily physical activity
  • Get up and move for 3-5 minutes every 30 minutes of sitting
  • Walk 8000-10000 steps daily

Elderly diabetic patients or those with complications

  • Choose low-impact exercises: water exercises, stationary cycling
  • Shorten the duration of each exercise session and increase the frequency (e.g., twice a day, 15 minutes each time).
  • Avoid high-risk sports: such as skipping rope, high-intensity running

Four Essential Things to Do Before and After Exercise

Before exercise：

  1. Blood glucose measurement: If below 5.6 mmol/L, have a snack first.
  2. Prepare fast-acting sugar foods (candy, glucose tablets)
  3. Wear appropriate shoes and socks to avoid foot injuries.
  4. Warm up for 5-10 minutes

During exercise：

  1. Pay attention to physical signals, such as dizziness or palpitations, and stop immediately if they occur.
  2. Supplementing with a small amount of carbohydrates during prolonged exercise (>60 minutes)

After exercise：

  1. Measure blood sugar again
  2. Perform cool-down activities to gradually reduce intensity.
  3. Record exercise responses to find the pattern that suits you best

Special Note: These Conditions Are Not Suitable for Exercise

  1. Fasting blood glucose >16.7 mmol/L or ketosis
  2. Blood glucose <5.6 mmol/L without food supplementation
  3. Concurrent acute infection and fever
  4. Severe fundus lesions, nephropathy
  5. Recent occurrence of hypoglycemia (<3.9mmol/L)

Practical Tips for Making Exercise a Habit

  1. Find a workout partnerMutual supervision to increase enjoyment
  2. Integrate into daily lifeWalking to work, climbing stairs, doing housework
  3. Set small goalsStart with 10 minutes per day and gradually increase
  4. Diverse OptionsTry different exercises to avoid monotony
  5. Reward yourselfReward yourself with a small treat after achieving your goal.

Real Case: Mr. Zhang's Transformation

Mr. Zhang, 52 years old, diagnosed with type 2 diabetes for 3 years, initially only walked daily, and his blood glucose control was not ideal. Under the guidance of his doctor, he began:

  • Every Monday, Wednesday, and Friday: 30 minutes of brisk walking after meals
  • Every Tuesday and Thursday: Perform 20 minutes of strength training at home (resistance bands, squats)
  • Weekend: Play badminton with family

After three months, his fasting blood glucose decreased from 9.2 mmol/L to 6.8 mmol/L, glycated hemoglobin dropped from 8.1% to 7.0%, body weight reduced by 5 kilograms, and mental state significantly improved.

Doctor's Reminder

Exercise is one of the "five carriages" in diabetes management, butCannot replace drug treatment and dietary controlBefore starting a new exercise program, especially for patients with existing complications, it is essential to consult a doctor.

RememberThe most suitable exercise is the one you can stick with. Find an exercise routine that fits your lifestyle, progress gradually, and maintain consistency. Only then can you truly manage blood sugar through exercise and enjoy a healthy life.

Your Exercise for Blood Sugar Control StoryWhat type of exercise have you successfully used to control your blood sugar? Have you ever encountered confusion about using exercise to lower blood sugar? Feel free to share your experiences and questions in the comments section. Let's exchange and learn together!