Exercise is one of the most effective ways to control blood sugar in children with diabetes, especially type 1 diabetes. Regular physical activity not only helps improve insulin sensitivity, but also improves mood, sleep better, and increases energy in children. The best physical activities for controlling blood sugar in children with diabetes are explained below:
The best physical activities for children with diabetes:
1. Walking or jogging
Can be done anywhere and at any time.
Helps gradually reduce blood sugar.
Suitable for children with different levels of physical fitness.
2. Cycling
An enjoyable aerobic activity that does not involve the joints.
Improves blood circulation and increases metabolism.
It can be done recreationally or daily.
3. Swimming
A complete exercise without pressure on the joints.
It is also very suitable for children who are overweight.
Helps control blood sugar and improve respiratory capacity.
4. Group games (such as soccer, basketball, volleyball)
Increase the child’s motivation to work as a group.
Helps regulate blood sugar levels and increase social skills.
Requires more supervision because high-pressure activities can quickly lower blood sugar.
5. Yoga and light stretching
Reduce stress, which is an important factor in blood sugar fluctuations.
Increase concentration, flexibility, and breathing control.
6. Jumping rope and jumping movements (in moderation)
Increase heart rate and glucose consumption.
Suitable for home training.
Important tips for parents:
Measure blood sugar before and after exercise
To prevent low blood sugar (hypoglycemia).
Carry a quick-acting sweet snack
Such as juice, chocolate, or glucose gel for emergencies.
Drink enough water
Dehydration may cause blood sugar to rise.
Wear appropriate clothing
Prevents excessive sweating and the risk of catching a cold.
In case of insulin injection
The injection time and dose should be adjusted according to the amount of physical activity (under the supervision of a doctor).
Below is a suggested weekly physical activity plan for children with diabetes that is both varied and adaptable to the child’s age, physical ability, and interests. This plan is designed for ages 7 to 14, but can be adapted for older or younger ages as well.
Weekly physical activity program for blood sugar control in diabetic children:
Saturday
Morning or evening: 20-30 minute brisk walk with parents
Goal: Increase insulin sensitivity and control fasting blood sugar
Sunday
Active play at home or in the park (rope jumping, cops and robbers, Lily): 20-25 minutes
Goal: Use energy with fun and stress-free games
Monday
Children’s yoga or stretching with soft music: 15-20 minutes
Goal: Reduce stress, increase concentration and balance
Tuesday
Biking or skating in a safe space: 30 minutes
Goal: Improve aerobic capacity and reduce blood sugar after meals
Wednesday
Swimming (if a pool is available): 30-45 minutes
If a pool is not available: Aerobic exercise such as children’s dance or group play in the park
Goal: Full body activity, happiness, blood sugar balance
Thursday
Group games with friends or siblings (such as soccer or Light basketball): 30 minutes
Goal: Socializing + Exercise
Friday
Free and fun day
Can include a light nature walk, going to the playground, or even helping with household chores (like sweeping as a game)
Goal: Maintaining a happy mood, without formal exercise requirements
Additional psychological and motivational tips:
Use verbal encouragement and non-food rewards (e.g. stickers, more play time).
Keep the schedule flexible so that the child does not feel forced.
Involving a parent or sibling in activities gives the child more motivation.
How to manage your child’s blood sugar during exercise?
Managing blood sugar during exercise requires careful planning, especially if your child uses insulin.
Before exercise:
Check blood sugar.
If blood sugar is below 80 or above 250 mg/dL, exercise should not begin.
Eat a light snack
such as a banana or whole biscuits, especially if it has been more than an hour since a meal.
During exercise:
It is recommended to take a short break and drink water every 30 minutes of exercise.
If symptoms of low blood sugar (such as shaking, cold sweats, feeling weak or dizzy) appear:
Stop exercise immediately and give a sweet treat such as fruit juice or glucose tablets.
After exercise:
Recheck blood sugar.
If it is lower than usual, use a balanced snack containing carbohydrates and protein (such as milk and biscuits).
Children who exercise in the evening are at higher risk of nighttime hypoglycemia. In this case, a light snack is necessary before bedtime.
How to get a child interested in exercise?
The most important factor in maintaining physical activity is the child’s interest and motivation. For this purpose:
Make exercise a game
Not a task or treatment. You can even give points and make a progress chart.
Use the child’s interests
If he is interested in animals, design games with animal role-playing. If he is interested in music, dancing and practicing with music are effective.
Be a good role model
If parents or siblings are also physically active, the child will automatically be more motivated.
Final conclusion:
Exercise for a diabetic child is not only a blood sugar control tool, but also part of a healthy and happy lifestyle. By choosing a variety of activities, setting a flexible schedule, and providing emotional and practical support from the family, the child can lead an active, independent, and energetic life.
The role of the doctor and the treatment team in the child’s exercise planning
A diabetic child should be under the supervision of an endocrinologist or a pediatric diabetes specialist. The presence of the treatment team – including a doctor, diabetes nurse, nutritionist and psychologist – greatly helps in the correct and safe implementation of the exercise program.
Why is it important to consult a doctor?
To accurately adjust the insulin dose according to the type and intensity of physical activity
To assess specific risks such as nocturnal hypoglycemia or ketoacidosis
To assess the heart, eye condition or other possible complications of diabetes before heavy exercise
The role of nutrition along with exercise to control blood sugar
Exercise without proper nutrition can have the opposite effect. Children who exercise need more energy, but this energy must be provided intelligently.
Important nutritional tips:
Meals should be regular and on time.
Complex carbohydrates such as wholemeal bread, brown rice, boiled potatoes are suitable before exercise.
After exercise, a combination of carbohydrates + protein helps to stabilize blood sugar (for example, milk + dates or eggs + bread).
Drinking enough water before, during and after exercise is essential.
Realistic goal setting for children’s exercise
To prevent the child from becoming bored or stressed, the goal setting should:
Be achievable and age-appropriate.
Be step-by-step and measurable.
For example:
“This week, let’s exercise for 20 minutes three days.”
“By the end of the month, you can run 5 full laps without stopping.”
Encouraging progress with simple rewards (such as stickers, praise in front of the family, or choosing a favorite game) is very effective.
Psychological and emotional support for the diabetic child athlete
A diabetic child may feel different, limited, or even ashamed of his or her disease. To boost his morale:
Introduce him to other children with diabetes (for example, in special camps or educational groups)
Listen to his feelings, not just his blood sugar!
Use positive words:
Instead of “You shouldn’t do this because you have diabetes,” say:
“This way, your blood sugar will be better controlled and you will have more energy.”
Final summary:
Exercise in children with diabetes is not only safe and beneficial, but also necessary.
With proper planning, medical supervision and family support, the child can benefit from the physical and mental benefits of exercise.
The key to success: flexibility, interest, education and love.
Below are some practical tools and methods for tracking, educating, and motivating your child with diabetes who is an athlete. This section can be very useful for parents, coaches, doctors, and even the child themselves:
1. Daily tracking notebook (Diabetes and Exercise Journal)
Having a simple notebook in which the child or parent writes down the following can be very useful:
| Day | Time of exercise | Type of activity | Duration | Blood sugar before | Blood sugar after | Child’s feelings |
|---|---|---|---|---|---|---|
| Saturday | 17:00 | walk | 30-minute | 110 | 85 | Good, not tired |
Benefits:
Helps discover patterns of blood sugar changes after exercise
Involves the child in the treatment process
Encourages them by seeing progress and blood sugar stability
2. Make a goals and achievements board at home
A simple board on the wall or refrigerator where the child marks with stickers or drawings the days he or she exercised or had a normal blood sugar.
For example:
For every day of exercise = one star
For every time of proper blood sugar = one heart
After collecting, for example, 10 stars or 5 hearts, a small reward such as:
Allowance to choose the weekend movie
Buying a book or small toy
More time to play
3. Educational games to better understand diabetes and exercise
Children learn better through play. You can use methods such as:
Educational card games:
Cards with questions and answers about blood sugar, insulin, exercise and food
Drawing and coloring:
Topics such as “My healthy body”, “My favorite sport”, “What happens when my blood sugar drops?”
Storytelling and acting:
By making up stories about a heroic child who controls his blood sugar through exercise
4. Encourage the child’s gradual independence in managing the disease
From around 8 years old, the child can gradually learn to:
Check his blood sugar himself
Know when to have a snack
Recognize the signs of low or high sugar
Choose appropriate sports for himself
These skills increase self-confidence and reduce psychological dependence.
5. Training school coaches and sports teachers
It is very important that the school is aware of the child’s situation:
The sports teacher should know that a diabetic child may need a break or snack in the middle of training.
It is better to have an emergency sheet in the child’s bag with the following information:
Child’s name – type of diabetes – medication or insulin taken – symptoms of low blood sugar – parents’ contact number
Final conclusion:
Exercise, along with education, support and follow-up, can transform the life of a diabetic child.
Every step taken towards a child’s independence and happiness is, in fact, an investment in their healthy and better-quality future.