Scientific research from leading health organizations around the world such as the American Diabetes Association (ADA) and the World Health Organization (WHO) confirm that exercise, especially aerobic exercise such as jogging, can help improve blood sugar control and reduce the risk of complications of diabetes.
Here is the correct way to run for people with diabetes:
Health check before starting
Before starting a running regimen, people with diabetes should consult with their doctor to check their overall health and fitness for physical activity. According to the ADA, this screening helps detect and prevent potential complications of diabetes, such as heart disease, nerve damage, and eye damage.
These complications can increase your risk of running injuries. Your doctor can also advise you on how much exercise you should do and how your medication or insulin regimen should be adjusted to accommodate your physical activity.
Start slow and gradually increase the intensity
People with diabetes should start with short, easy jogging sessions and gradually increase the intensity. Regular, moderate-intensity exercise will help your body adapt better and reduce the risk of sudden hypoglycemia during or after exercise.
A reasonable exercise plan can start with brisk walking, then gradually increase the running time from 10-15 minutes to 30-45 minutes per day, with 3-5 sessions per week.
Regular blood sugar monitoring
According to WHO, people with diabetes should monitor their blood sugar before, during and after jogging to avoid blood sugar levels dropping too low (hypoglycemia) or rising too high (hyperglycemia).
Hypoglycemia can occur due to physical activity that depletes blood glucose.
If your blood sugar is below 100 mg/dL, you should have a snack before exercising. You should also bring sugary foods or candy in case you experience symptoms of hypoglycemia while running.
Choose the right running shoes and protect your feet
People with diabetes, especially those with peripheral neuropathy, need to pay special attention to protecting their feet. Choosing running shoes that are comfortable, have good cushioning, and provide arch support is important.
According to the ADA, people with diabetes are prone to foot problems such as ulcers or infections, so it is important to check your feet regularly after each run to detect early signs of damage.
Flexible training combined with nutrition
It is important to combine proper nutrition before and after running to ensure blood sugar control. Before running, diabetics should consume a light meal containing complex carbohydrates to provide long-lasting energy for the body.
In addition, drinking enough water before, during and after running also helps maintain electrolyte balance, avoiding dehydration that can affect blood sugar.
