Diabetes Education - Uintah Basin Healthcare

10/28/2025

Color-Changing, Needle-Free Glucose Sensor Gets FDA Nod
Many people with type 2 diabetes find monitoring blood sugar at home a pain. Even though continuous glucose monitoring (CGM) reduces the frequency of fingersticks, it still requires inserting a sensor under the skin, which can be uncomfortable for some people.

The FDA has cleared a new glucose sensor called the Biolinq Shine, a needle-free option for people with type 2 diabetes who don't use insulin. The Shine is an adhesive patch about the size of a quarter that uses a small, color-coded LED indicator, rather than a numeric display, to show whether glucose is in, above, or below range.

Cleared for adults ages 22 and up, it also tracks other measures that may support glucose management, like sleep and activity, with details viewable in a mobile app.

While not as precise as the numerical data a CGM offers, new approaches like the Biolinq Shine offer people with type 2 diabetes not on insulin an easy, needle-free way to monitor their blood sugar.

Published October 6, 2025

10/28/2025

17g Carbohydrates
Chocolate Mug Cake
Makes 2 servings
|
5 minutes hands on time
|
6 minutes total time

Ingredients
2 tablespoons unsalted butter
2 tablespoons granulated erythritol, such as Swerve
1 egg
2 tablespoons cocoa powder
2 tablespoons almond flour
Pinch of salt
1/4 teaspoon baking powder
1/2 teaspoon vanilla extract
Unsweetened whipped cream (optional)
Instructions
Put the butter and Swerve in a microwave-safe mug and microwave until the butter is just melted, about 15-30 seconds, depending on your microwave.
Stir the butter and Swerve with a fork, then add the egg and mix well. Add the remaining ingredients (except for the whipped cream) and mix well with the fork.
Microwave for 30 seconds to 1 minute and 30 seconds, stopping to check at 30 seconds and then after every 10 seconds until the cake is puffed and just set, but still looks sticky on top (undercooking is better than overcooking, in my opinion).
Top with whipped cream if you like, and eat right away.
Photo credits: Catherine Newman

10/14/2025

4g Carbohydrates
Savory Zucchini Breakfast Muffins
Makes 6 servings
|
20 minutes hands on time
|
40 minutes total time

61 readers recommended
If you're looking for a tasty breakfast food perfect for on the go, look no further than these easy-to-make zucchini muffins.

These satisfying little pucks are like a cross between a muffin and a quiche – and they’re wonderful. The zucchini and eggs make them healthful and nourishing, the cheese and meat make them perfectly tasty, and the coconut flour gives them a unique, moist texture. That said, there is not really a good substitute for the coconut flour, as it is both low-carb and moisture-retaining. However, if you can’t find it at the store, you can make it yourself by whizzing dried unsweetened coconut in a blender or food processor until you get a powder.

If you're looking to lower the fat, try turkey sausage instead of ham. This recipe is easily doubled, and you can season the muffins however you like – with herbs, spices, garlic powder, or even a bit of mustard, as your household tastes dictate. I like them best just like this.

Recipe Details: Savory Zucchini Breakfast Muffins
Makes: 6 servings

Total carbohydrates: 4 grams per serving

Hands-on time: 20 minutes

Total time: 40 minutes

Ingredients
Cooking spray or olive oil
1 small to medium-sized zucchini
3/4 teaspoon kosher salt (or roughly half that amount of table salt)
1/2 cup grated cheddar (or another cheese of your choosing)
1/2 cup diced cooked ham or sausage (salami, pepperoni, kielbasa, and chorizo all work well)
2 large eggs
3 tablespoons coconut flour
1/4 teaspoon baking powder
Lots of black pepper
Instructions
Heat the oven to 400 degrees Fahrenheit. Spray six wells of a muffin tin with cooking spray or use olive oil.
Grate the zucchini into a colander and toss it with the salt. Leave it to drain while you grate the cheese and dice the meat.
Beat the eggs in a bowl.
Squeeze as much liquid as you can from the zucchini (you’ll end up with just about a cup of packed, drained zucchini, but a little more or less is fine). Stir into the eggs along with the cheese, meat, and black pepper.
Sprinkle the coconut flour and baking powder over the mixture and mix well. Don't worry, it will get very thick at this point as the coconut flour absorbs all of the nearby liquid.
Divide the mixture evenly into the muffin tin (I use a little cookie scoop for this, but a spoon works fine). Bake until puffed, set, and browning – around 15-20 minutes. Eat right away or cool and then cover, refrigerate, and eat cold. You can also reheat briefly in the microwave.

10/07/2025

news from DiaTribe:
🍫 Dark Chocolate Associated With Lower Type 2 Diabetes Risk

With type 2 diabetes on the rise worldwide, new evidence continues to emerge on how to decrease risk. And while limiting added sugar is recommended, new research suggests those who enjoy dark chocolate could see unexpected benefits.

A large study found that people who ate dark chocolate at least five times per week had a 21% lower risk of developing type 2 diabetes compared with those who had it less than once a month. The same wasn't true for milk chocolate, which showed no effect on type 2 risk and was associated with weight gain.

💡WHY IT MATTERS

The findings suggest including dark chocolate with at least 70% cocoa – around an ounce per day – can be part of a healthy diet and could help protect against type 2 diabetes.

-The BMJ

10/07/2025

news from DiaTribe
Ozempic and Wegovy Coming to Costco Pharmacies
GLP-1 medications for diabetes and weight loss are in high demand and aren’t always covered by insurance, making access and cost challenging for many.

Now, Ozempic (for type 2 diabetes) and Wegovy (for weight management) will be available at more than 500 Costco pharmacies across the U.S. for $499 for a one-month supply. Though still pricey, it’s a big discount for anyone paying for these drugs out-of-pocket (which can cost upwards of $1,000 per month without insurance).

💡WHY IT MATTERS

Making GLP-1s available at more locations – at a discounted price – is another step forward in improving access and better care for those who rely on these medications for blood sugar and weight management.

-CBS News

10/07/2025

Color-Changing, Needle-Free Glucose Sensor Gets FDA Nod
Biolinq Shine, a quarter sized glucose range monitoring device displaying a blue light

Many people with type 2 diabetes find monitoring blood sugar at home a pain. Even though continuous glucose monitoring (CGM) reduces the frequency of fingersticks, it still requires inserting a sensor under the skin, which can be uncomfortable for some people.

The FDA has cleared a new glucose sensor called the Biolinq Shine, a needle-free option for people with type 2 diabetes who don't use insulin. The Shine is an adhesive patch about the size of a quarter that uses a small, color-coded LED indicator, rather than a numeric display, to show whether glucose is in, above, or below range.

Cleared for adults ages 22 and up, it also tracks other measures that may support glucose management, like sleep and activity, with details viewable in a mobile app.

While not as precise as the numerical data a CGM offers, new approaches like the Biolinq Shine offer people with type 2 diabetes not on insulin an easy, needle-free way to monitor their blood sugar.

Published October 6, 2025

10/01/2025

WE HAVE BEEN WAITING FOR THIS FOR A LONG TIME!!!
New Medtronic CGMs Now Available for AID Use
Until now, users of the MiniMed 780G automated insulin delivery (AID) system had just one integrated CGM option: the Guardian 4.

Now, two new Medtronic sensors – the 6-day Simplera Sync and the 15-day Instinct (built on Abbott’s FreeStyle Libre technology) – are available in the U.S. Both integrate with the 780G for automated insulin delivery in people with type 1 diabetes.

Medtronic users now have greater flexibility when choosing a CGM. The 780G was recently approved by the FDA for use in adults with type 2 diabetes, paired with Guardian 4 or Simplera Sync. Instinct is approved for type 1 diabetes but not yet approved for type 2 use.

10/01/2025

MiniMed 780G Now Available for Type 2 Diabetes
Until this year, automated insulin delivery (AID) systems weren't available for people with type 2 diabetes who take insulin.

Medtronic’s MiniMed 780G AID system has just been given the green light by the FDA – the system now joins Tandem (t:slim X2 and Mobi) and Insulet (Omnipod 5) in offering AID technology for adults with type 2.

In addition, the FDA has also cleared Medtronic's upcoming Instinct sensor (made by Abbott) to integrate with the 780G. Instinct, a CGM designed for type 1 diabetes, is expected to be available sometime this year.

These approvals give people with type 2 another option for diabetes tech to improve glucose management. And once Medtronic’s new Instinct and Simplera sensors become available later this year, current 780G users will soon have three different CGM choices.

10/01/2025

4 Exercises To Lower Blood Sugar
5 Minute Read

78 readers recommended
A man at home does a standing squat exercise in front of a chair at a desk.
Key takeaways:

Exercise at a steady pace for short periods can help reduce blood sugar.
Avoid intense or vigorous exercise with hyperglycemia, as it can make blood sugar spike higher.
You can make simple modifications to exercises to increase safety and still help lower blood sugar levels.
Blood sugar spikes frequently occur at the worst possible time. And while exercise can reduce high blood sugar, that's not much help when you're stuck at your desk, in a meeting, or on a flight.

But take heart. We've collected some simple exercises you can do almost anywhere to get blood sugar moving in the right direction. In my own experience with type 1 diabetes over decades, I've found a few methods that help me bring down highs faster than waiting for my rapid-acting insulin, which suddenly feels anything but rapid when facing hyperglycemia.

Keep in mind, if for any reason any of these exercises don't agree with you, listen to your body. Put the brakes on any exercise that is painful or causes your blood sugar to suddenly rise instead of fall – or fall too quickly.

1. The soleus push-up
This exercise may not be what you're expecting, because the soleus push-up is more like a calf raise than a bicep workout. The great thing about this movement is you can perform it in most situations where you're seated.

The surprisingly effective activity works by engaging the soleus muscle in the calf, which research has shown lowers blood sugar and causes little fatigue even when done for long periods. Here's how to perform this simple exercise:

Begin seated with your feet flat on the floor.
Keep your toes in place, press at the ball of the foot – then raise your heels to their full extension.
Release so your heels go back to the floor. Repeat.
A demonstration of the soleus pushup
A demonstration of the soleus pushup from a YouTube video produced by Marc Hamilton, a professor at the University of Houston.
You can see a video here of Marc Hamilton, a professor of biology and biochemistry at the University of Houston who developed the exercise, demonstrating how to perform the soleus pushup.

"This really lowers your blood sugar enormously," said LaurieAnn Scher, a certified diabetes care and education specialist who specializes in helping people with diabetes exercise.

To see how your blood glucose responds to the soleus pushup, she recommends checking your blood sugar before starting, performing the exercise for 10 minutes, and then checking it again about 20 minutes later.

While researchers used specialized equipment to monitor the effect, in my (very) non-scientific testing, I found the exercise does in fact move my blood sugar in the right direction when performed for 10 minutes, with the lowering effect kicking in about 15 minutes after completing it. And because it isn't very tiring, it's easy to do for another 10 minutes to help reduce blood sugar if necessary.

2. Squats
Exercises that involve major muscle groups can help lower blood sugar levels. For this reason, Scher suggests squats, which employ the quadriceps and hamstrings in your thighs, glutes, abdominals, and calves.

Here's how to do a squat:

Stand straight, with your feet set shoulder-width apart.
Hold your arms out straight ahead of you.
Engage your core (a simple trick is to cough and hold that position).
Lower your body like you're going to sit in a chair, and bring your arms down to your sides.
Return to a standing position.
Scher recommends starting with two sets of 10 repetitions. Squat 10 times, rest briefly, then repeat.

If you have any balance issues or otherwise need to modify this exercise for safety, hold your arms out to your sides. You can also use a chair for squats if that helps.

Perform squats at a slow and steady pace. You want to avoid straining or doing them at a rapid pace, which can cause blood sugar to rise.

Watch a video from Cornell University showing how to do a squat.

3. Tasks and hobbies
Most people don’t think of hobbies or household activities as exercises, but they can be a surprisingly effective way to get back into range.

For example, Scher said that people frequently tell her gardening lowers their blood sugar. Personally, I find that cleaning around the house – climbing stairs, moving from room to room, lugging a vacuum around – makes my blood sugar drop.

Scher reminds us, however, that as always, your diabetes may vary. Stress can send blood sugar higher despite the physical activity. If you’ve ever thrown a dinner party, frantically vacuuming before your guests arrive might resonate.

"Watch for how stressful something seems to you,” she said. “Stress is going to cause you to release adrenaline, and adrenaline usually makes your blood glucose go up."

So, monitoring blood sugar before, during, and after is key.

4. Walking or biking
Riding a bicycle (or stationary bike) or walking at a steady pace for 15-20 minutes should lower your blood sugar, Scher said. You can also jog in place. And for those with mobility issues, moving around the house with a walker is likely to help convert glucose into energy.

Researchers from the Universidade Federal do Vale do São Francisco and the University of Staffordshire, who studied how exercise affects blood sugar in people with type 1, echo Scher's advice to avoid vigorous aerobic exercise to keep blood sugar from rising. They suggest low-to-moderate intensity exercise done in shorter bursts, such as intermittent or interval training, instead of continuous aerobic exercise, which is more likely to lead to low blood sugar.

The bottom line
Simple, moderate-effort exercises you can do almost anywhere, including ones you can do standing or sitting, can help address blood sugar spikes.

Because people with diabetes have different reactions to exercise, it's important to check blood sugar before, during, and after exercise. Avoid vigorous or high-intensity exercise, which can cause blood sugar to spike.

If blood sugar rises, or falls too rapidly, stop the exercise. And always keep fast-acting carbs handy like fruit or glucose tablets.

Finally, experts recommend letting your sense of enjoyment guide you. Finding an exercise that you enjoy is key to sticking with it and seeing both short and long-term health benefits.

10/01/2025

6 Pumpkin Recipes That Won’t Spike Your Sugar

136 readers recommended
Drink

Fall is almost here, which means there's no shortage of pumpkin-flavored goodness in the air.

In recent years, pumpkin spice products have arrived on shelves with such fervor that they truly seem to merit their own season. And while there are countless ways to indulge in all things themed orange squash – pumpkin spice bone broth and pumpkin spice potpourri, anyone? – you may wonder if there is a way to enjoy this fall craze without spiking your blood sugar.

The good news is that there are plenty of healthy pumpkin recipes for people with diabetes. Below are six suggestions, complete with carb counts and other estimated nutritional information, that will not only help you stay on track with your health and wellness goals, but they'll also leave you feeling satisfied when the craving hits.

1. Pumpkin Chia Seed Pudding
The perfect combination of pumpkin pie and chia seeds, this high-fiber recipe is healthy enough for breakfast, yet delicious enough to enjoy as a post-dinner treat. Dietitian Jen Hernandez, founder of Plant-Powered Kidneys, shares this simple recipe featuring antioxidant-rich chia seeds and pumpkin.

Diabetes Friendly Pumpkin Chia Seed Pudding

Recipe Details:
Active time: 20 minutes

Total time: 2 hours 20 minutes

Makes: 1 serving

Ingredients:
1/4 cup 2% milk (or dairy-free substitute)
2 tablespoons chia seeds
2 tablespoons canned pumpkin
1/2 teaspoon pumpkin pie spice blend, plus more to taste
Sweetener of your choice
Directions:
In a small bowl, combine milk with chia seeds. Stir in canned pumpkin, pumpkin pie spice blend, and sweetener of choice to taste. Mix well.
Transfer to a jar or cup. Place in the fridge to allow pudding to set, at least 2 hours but preferably overnight.
Approximate nutritional information per serving, excluding sweetener: 220 calories, 9.8 g total fat, 30 g total carbohydrates, 8 g sugar, 15.5 g dietary fiber, 8 g protein.

2. Pumpkin Pancakes
Start your morning off right with this delicious, high-fiber pumpkin pancake recipe, compliments of Mary Wirtz, registered dietitian, and consultant for Mom Loves Best. Made with banana for some extra sweetness, this satisfying breakfast will leave you energized for the day ahead.

Pumpkin Pancakes
Recipe Details:
Active time: 15 minutes

Total time: 15 minutes

Makes: 1 serving

Ingredients:
1/2 medium banana
1 cup canned pure pumpkin
1/2 teaspoon baking powder
1/2 cup finely ground almond flour
2 eggs
Dash of vanilla
Dash of cinnamon
Cooking spray
Low-sugar Greek yogurt, berries, or melted almond butter, for topping (optional)
Directions:
Transfer all ingredients to a blender. Process until evenly mixed, 20 to 30 seconds (do not overmix).
Meanwhile, heat a griddle or a medium to large nonstick skillet on medium heat and spray with olive oil pan spray.
Ladle about 1/4 to 1/3 cup of the batter onto the skillet and cook until bubbles appear on the surface. Flip the pancakes and cook until golden brown on the other side. Repeat with remaining batter and more cooking spray as needed.
Serve with low sugar Greek yogurt, a few berries, or a drizzle of melted almond butter.
Approximate nutritional information per serving, excluding optional toppings: 362 calories, 18 g total fat, 46.5 g total carbohydrates, 11 g sugar, 7 g dietary fiber, 14 g protein.

High-Protein Pumpkin Chocolate Chip Mug Cake
This quick and easy recipe, which comes from Lauren Harris-Pincus, dietitian and author of The Everything Easy Pre-Diabetes Cookbook, is the perfect snack to enjoy on a busy afternoon. It’s not only nutritious but is also naturally gluten-free.

Diabetes Friendly Pumpkin Pie Mug Cake Recipe

Recipe Details:
Active time: 5 minutes

Total time: 7 minutes

Makes: 1 mug cake

Ingredients:
1 scoop (30g) vanilla protein powder
3/4 teaspoon pumpkin pie spice
1/2 teaspoon baking powder
1 packet stevia or other sweetener
2 tablespoons almond flour (can substitute coconut flour or other gluten-free flour)
3 tablespoons liquid egg whites
1/4 cup canned pure pumpkin
2 tablespoons unsweetened almond milk (can substitute with other milk options)
2 tablespoons unsweetened applesauce
2 teaspoons mini chocolate chips, divided
Directions:
In a wide mug, combine protein powder, pumpkin pie spice, baking powder, stevia or other sweetener, and flour.
Mix in egg whites, pumpkin, almond milk, and applesauce; whisk until well combined, ensuring there is no powder left at the bottom of the mug.Stir in 1 teaspoon of chocolate chips.
Microwave for 2 minutes, or until the top of mug cake is no longer wet and a toothpick inserted in the center of the cake comes out clean. Let sit for 1-2 minutes.
Top with remaining 1 teaspoon of chocolate chips. Serve immediately.
Approximate nutritional information per serving: 351 calories, 14 g total fat, 42 g total carbohydrates, 6 g sugar, 4.5 g dietary fiber, 24.5 g protein.

4. Foolproof Pumpkin Chili
This colorful chili from Mary Wirtz features rich, savory flavors without the added sugar. Not only is it packed with taste, but it’s also quick enough to become a weekly fall staple in your household.

Recipe Details
Active time: 20 minutes

Total time: 1 hour 20 minutes

Makes: 4 servings

Ingredients:
1 tablespoon olive oil
1 pound 99% ground turkey (can substitute lean ground chicken)
1 medium onion, chopped
1 medium red pepper, finely diced
1/2 medium green pepper, finely diced
1 packet low-sodium chili seasoning
2 15-ounce cans diced tomatoes
1 cup canned pure pumpkin
Extra sharp cheddar cheese and low-fat Greek yogurt, for topping (optional)
Directions:
Heat the oil over medium-high in a large heavy pot, then add the ground turkey or chicken. Cook until lightly browned, about 5 minutes, breaking up any clumps of meat with a spatula or wooden spoon.
Stir in the onions and red and green peppers. Add in the packet of chili seasoning, stirring until spices are well mixed and vegetables have softened, about 5 minutes.
Pour in the diced tomatoes and pumpkin puree as well as enough water to reach your desired thickness.
Bring to a boil, reduce the heat, and simmer, stirring occasionally, for 45-60 minutes.
Serve in bowls alongside extra sharp cheddar cheese or low-fat plain Greek yogurt for an additional boost of protein.
Approximate nutritional information per serving, excluding optional toppings: 424 calories, 26 g total fat, 20 g total carbohydrates, 8 g sugar, 5 g dietary fiber, 30 g protein.

5. Pumpkin Pie Smoothie
Jen Hernandez shares a recipe that is sure to satisfy any sweet tooth craving: a smoothie that tastes just like your favorite pumpkin pie, only with a protein boost.

Recipe Details
Active time: 5 minutes

Total time: 5 minutes

Makes: 1 smoothie

Ingredients:
1/2 cup canned pure pumpkin
1/2 cup Greek yogurt, such as Fage 2%
1/2 cup milk of your choice
1 teaspoon vanilla extract
Pinch of ground cinnamon
Pinch of nutmeg
Pinch of ground clove
2 to 3 ice cubes
1 scoop of vanilla protein powder (optional)
Directions:
Place all of the ingredients into a blender and blend until smooth. Serve immediately.
Approximate nutritional information per serving, excluding optional protein powder: 83 calories, 2 g total fat, 9 g total carbohydrates, 6 g sugar, 2 g dietary fiber, 7 g protein.

6. Pumpkin Oatmeal Cookies
Not only are these pumpkin cookies delicious, but as a bonus, they will also fill your home with the sweet scent of fall. This recipe is compliments of New York City dietitian Theresa Gentile of Full Plate Nutrition.

Recipe Details:
Active time: 10 minutes

Total time: 35 minutes

Makes: 12 cookies

Ingredients:
1/2 cup (60g) flour
1-1/2 cups (120g) rolled oats
1 teaspoon pumpkin pie spice
1/2 can (7.5 ounces) pure pumpkin
1/2 medium banana, mashed
4 tablespoons coconut oil
3 tablespoons maple syrup
1 teaspoon vanilla extract
1/4 cup sugar-free chocolate chips (can substitute low-sugar chocolate chips)
Directions:
Preheat the oven to 350°F.
In a large bowl, combine flour, oats, and pumpkin pie spice. Set aside.
In a medium bowl, mix pumpkin, banana, coconut oil, maple syrup, and vanilla extract until well combined.
Add the pumpkin and banana mixture into the flour and oats. Do not overmix. Gently fold in the chocolate chips.
Drop onto a greased cookie sheet 2 inches apart. Bake for about 25 minutes, or until lightly browned.
Approximate nutritional information per serving: 124 calories, 6 g total fat, 16 grams total carbohydrates, 2.5 grams dietary fiber, 2 grams protein

09/24/2025

09/24/2025

4 Exercises To Lower Blood Sugar BY Diatribe
5 Minute Read
78 readers recommended

Key takeaways:
Exercise at a steady pace for short periods can help reduce blood sugar.
Avoid intense or vigorous exercise with hyperglycemia, as it can make blood sugar spike higher.
You can make simple modifications to exercises to increase safety and still help lower blood sugar levels.
Blood sugar spikes frequently occur at the worst possible time. And while exercise can reduce high blood sugar, that's not much help when you're stuck at your desk, in a meeting, or on a flight.
But take heart. We've collected some simple exercises you can do almost anywhere to get blood sugar moving in the right direction. In my own experience with type 1 diabetes over decades, I've found a few methods that help me bring down highs faster than waiting for my rapid-acting insulin, which suddenly feels anything but rapid when facing hyperglycemia.
Keep in mind, if for any reason any of these exercises don't agree with you, listen to your body. Put the brakes on any exercise that is painful or causes your blood sugar to suddenly rise instead of fall – or fall too quickly.
1. The soleus push-up
This exercise may not be what you're expecting, because the soleus push-up is more like a calf raise than a bicep workout. The great thing about this movement is you can perform it in most situations where you're seated.
The surprisingly effective activity works by engaging the soleus muscle in the calf, which research has shown lowers blood sugar and causes little fatigue even when done for long periods. Here's how to perform this simple exercise:
Begin seated with your feet flat on the floor.
Keep your toes in place, press at the ball of the foot – then raise your heels to their full extension.
Release so your heels go back to the floor. Repeat.
A demonstration of the soleus pushup from a YouTube video produced by Marc Hamilton, a professor at the University of Houston.
You can see a video here of Marc Hamilton, a professor of biology and biochemistry at the University of Houston who developed the exercise, demonstrating how to perform the soleus pushup.
"This really lowers your blood sugar enormously," said LaurieAnn Scher, a certified diabetes care and education specialist who specializes in helping people with diabetes exercise.
To see how your blood glucose responds to the soleus pushup, she recommends checking your blood sugar before starting, performing the exercise for 10 minutes, and then checking it again about 20 minutes later.
While researchers used specialized equipment to monitor the effect, in my (very) non-scientific testing, I found the exercise does in fact move my blood sugar in the right direction when performed for 10 minutes, with the lowering effect kicking in about 15 minutes after completing it. And because it isn't very tiring, it's easy to do for another 10 minutes to help reduce blood sugar if necessary.
2. Squats
Exercises that involve major muscle groups can help lower blood sugar levels. For this reason, Scher suggests squats, which employ the quadriceps and hamstrings in your thighs, glutes, abdominals, and calves.
Here's how to do a squat:
Stand straight, with your feet set shoulder-width apart.
Hold your arms out straight ahead of you.
Engage your core (a simple trick is to cough and hold that position).
Lower your body like you're going to sit in a chair, and bring your arms down to your sides.
Return to a standing position.
Scher recommends starting with two sets of 10 repetitions. Squat 10 times, rest briefly, then repeat.
If you have any balance issues or otherwise need to modify this exercise for safety, hold your arms out to your sides. You can also use a chair for squats if that helps.
Perform squats at a slow and steady pace. You want to avoid straining or doing them at a rapid pace, which can cause blood sugar to rise.
Watch a video from Cornell University showing how to do a squat.
3. Tasks and hobbies
Most people don’t think of hobbies or household activities as exercises, but they can be a surprisingly effective way to get back into range.
For example, Scher said that people frequently tell her gardening lowers their blood sugar. Personally, I find that cleaning around the house – climbing stairs, moving from room to room, lugging a vacuum around – makes my blood sugar drop.
Scher reminds us, however, that as always, your diabetes may vary. Stress can send blood sugar higher despite the physical activity. If you’ve ever thrown a dinner party, frantically vacuuming before your guests arrive might resonate.
"Watch for how stressful something seems to you,” she said. “Stress is going to cause you to release adrenaline, and adrenaline usually makes your blood glucose go up."
So, monitoring blood sugar before, during, and after is key.
4. Walking or biking
Riding a bicycle (or stationary bike) or walking at a steady pace for 15-20 minutes should lower your blood sugar, Scher said. You can also jog in place. And for those with mobility issues, moving around the house with a walker is likely to help convert glucose into energy.
Researchers from the Universidade Federal do Vale do São Francisco and the University of Staffordshire, who studied how exercise affects blood sugar in people with type 1, echo Scher's advice to avoid vigorous aerobic exercise to keep blood sugar from rising. They suggest low-to-moderate intensity exercise done in shorter bursts, such as intermittent or interval training, instead of continuous aerobic exercise, which is more likely to lead to low blood sugar.
The bottom line
Simple, moderate-effort exercises you can do almost anywhere, including ones you can do standing or sitting, can help address blood sugar spikes.
Because people with diabetes have different reactions to exercise, it's important to check blood sugar before, during, and after exercise. Avoid vigorous or high-intensity exercise, which can cause blood sugar to spike.
If blood sugar rises, or falls too rapidly, stop the exercise. And always keep fast-acting carbs handy like fruit or glucose tablets.
Finally, experts recommend letting your sense of enjoyment guide you. Finding an exercise that you enjoy is key to sticking with it and seeing both short and long-term health benefits.