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Oct 22 / 2021

Diabetes and sports

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diabetes is a disorder in the metabolism of sugars due to an alteration in the insulin hormone, which is responsible for transforming sugars into energy and preventing them from remaining in the blood.

The role of sport

Physical activity is directly related to and acts positively. For diabetics, exercising is equivalent to controlling sugar levels, which improves their quality of life, and also reduces the risk of suffering derived diseases such as hypertension or cardiovascular disorders. The number of diabetics who are also overweight or even obese is not negligible and physical activity helps them to improve both aspects.

Previous preparation

Before beginning to carry out a physical activity and, therefore, to “sweat”, the person suffering from diabetes must always have a blood test. For a diabetic it is not difficult at all to know if the glucose level is above or below the recommendations.

  • If blood glucose is above 250 mg / dl, exercise is contraindicated.
  • If the glycemia is below 150 mg / dl, you should drink some sugar before putting on your shoes or jumping into the water to raise the levels and avoid hypoglycemia. In fact, carrying water is essential for diabetics to be able to hydrate in the three stages: before, during and after. You have to prevent dehydration from appearing.

Type of physical activity

Performing can greatly help people with diabetes, but it will depend on the type of physical activity they engage in.

  • Aerobic activities such as walking, cycling, rowing, skating, swimming ... are perfect for diabetics and their pathology. With them, the glucose level decreases, in addition to improving insulin sensitivity and the need for medication.
    • Practicing the activities between 4-7 days a week for about 30-60 ′ a day is ideal to begin to notice improvements. The load can be distributed in minutes of work; It is not necessary to do 30 ′ just pedaling but they can be divided into series of 10 ′, if you want to change and put aside the monotony.
    • Going for a walk or joining group activities are solutions for those who have diabetes in adulthood and are lazy in the gym.
    • Working the large muscle groups (legs, arms, abs ...) is what is known as "strength-resistance" and is essential to complete the routine.
    • The warm-up and cool-down time is essential to avoid complications, so it should be spent between 5-10 ′ before and after performing activities.
    • Consulting your doctor beforehand is essential if you suffer from any of the complications that can appear along with diabetes. For example, diabetic retinopathy (vision impairment) affects 25% of diabetics according to the World Health Organization (WHO). In this case, it is not advisable to carry out an activity that can increase blood pressure in the trunk or arms area, that is, from the waist up or impacts such as those that can appear when jumping repeatedly.
  • Anaerobic or explosive activities (lifting weights) and contact (martial arts oboxeo) are not recommended. The former cause glucose levels to rise, a detrimental fact for diabetics who find it difficult to regulate this factor alone. The latter, on the other hand, have a high risk of injury and trauma.

    • Suitable equipment

    To practice any sport is adequate clothing and equipment is essential, and even more in the case of suffering from a disease such as diabetes.

    The main tips related to The dressing are:

    • Socks: prevent moisture from being retained since diabetic skin requires special care.
    • The shoes: make sure that they do not cause injuries since one of the complications is the difficulty of healing.
    • Dry the skin well: in case the chosen sport is swimming.
    What you should know
    • Physical activity is a mechanism for controlling the sugar level and helps reduce the risk of diseases derived from diabetes.
    • Before engaging in any physical activity, the diabetic must monitor his blood glucose level.
    • Aerobic activities are highly recommended for diabetics, on the other hand, explosive or contact activities can harm them.


    (Updated at Apr 14 / 2024)

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