Don’t rush into exercise — these details before and after exercise are critical. Let’s go through the key points.
5 Details to Note Before Exercise
It is recommended to have a comprehensive medical check-up before starting exercise, to assess disease control, acute and chronic diabetic complications, and cardiovascular risk.
Monitor your blood glucose level:
For people with type 1 diabetes: pre-exercise blood glucose should be 7–10 mmol/L
For people with type 2 diabetes: pre-exercise blood glucose should be 5–13.9 mmol/L
Drink 500 ml of fluid (about 1 bottle of mineral water) 1 hour before exercise to ensure proper hydration. Carry snacks when exercising outdoors to treat hypoglycemia promptly if needed.
Carry an identification card and try not to exercise alone.
Wear suitable clothing and shoes according to the season and temperature:
Wear proper sportswear and athletic shoes.
Keep warm in cold weather.3 Details to Note During Exercise
Drink water and consume carbohydrates as needed, and watch for signs of dehydration or hypoglycemia.
Pay attention to any physical discomfort. If you feel unwell, adjust or stop exercise immediately.
For mild sports injuries, follow the RICE principle:
Rest: Stop exercising the injured area immediately.
Ice: Apply an ice pack wrapped in a towel to reduce swelling and pain.
Compression: Bandage the injured area with an elastic bandage (not too tight) to reduce internal bleeding.
Elevation: Keep the injured area above heart level within 24 hours to reduce swelling.
Seek medical attention promptly after first aid.3 Details to Note After Exercise
Do 5–10 minutes of cool-down or stretching instead of stopping abruptly.
Dry sweat promptly and avoid cold showers immediately to prevent catching a cold.
Monitor blood glucose closely to prevent delayed hypoglycemia.