Exercise is a cornerstone of diabetes management. It improves glucose utilization, enhances insulin sensitivity, helps reduce body weight, and promotes mental well-being. But what is the right exercise intensity for people with diabetes?
Exercise intensity for patients with diabetes should be moderate and controlled — neither excessive nor too mild to be effective.A simple rule to follow is the “3‑5‑7 principle”:
“3”: Walk at least 3 kilometers per day, for more than 30 minutes.
“5”: Exercise at least 5 times a week. Regular, consistent exercise yields the best results.
“7”: Your heart rate after exercise + age ≈ 170. This level represents moderate intensity and maintains aerobic metabolism.You can also estimate intensity using the “talk test”:
If you can speak comfortably during exercise, the intensity is appropriate.
If you struggle to talk, the intensity is too high and should be reduced.People with diabetes have many safe exercise options:walking, brisk walking, jogging, cycling, aerobics, Tai Chi, swimming, rowing, and dancing.
To ensure safe exercise:Before starting, get a comprehensive medical checkup, including blood glucose, HbA1c, blood pressure, ECG, fundoscopy, renal function, and cardiac function.Discuss with your doctor whether you are fit for exercise, what intensity is best, which type of exercise suits you, and what precautions you should take.
Timing:Exercising about 1 hour after meals is ideal, as blood glucose is relatively high and hypoglycemia is less likely.Drink water properly during exercise. Always carry sweets or snacks to treat low blood glucose immediately if needed.
Hypoglycemia symptoms:hunger, palpitations, cold sweats, dizziness, weakness, or shakiness.If these occur:
Stop exercising at once.
Eat the food you brought.
Hypoglycemia usually improves in about 10 minutes.
If not, eat more and ask someone to contact your family or take you to a hospital.Important reminder:
Do NOT exercise in the following 7 situations:
Acute diabetic complications or acute infection.
Proliferative diabetic retinopathy.
Severe diabetic neuropathy.
Diabetic foot ulcers.
Heart failure, severe diabetic nephropathy with heavy proteinuria, recent myocardial infarction, cerebral infarction, or cerebral hemorrhage.
Poorly controlled blood pressure.
Poorly controlled or highly unstable blood glucose.