How to Safely Have Fun with Your Family While Managing Diabetes

A diabetes diagnosis can impact every member of your family. But have you ever thought about the positive effects diabetes can have on the ones you love?

One important part of effectively managing diabetes is staying physically active. When you find opportunities to include friends and family in your regular exercise routine, this presents you with an opportunity to manage your blood sugar while helping everybody stay healthy together—and have some fun!

How to Safely Have Fun with Your Family While Managing Diabetes

Consider the following guidelines to keep your glucose in check while enjoying safe, active time with your family.

The Safe Exercise Window

Generally, if your glucose level is between 100 mg/dL and 250 mg/dL (5.5 mmol/L and 13.9 mmol/L), you are in the blood sugar workout "happy place," so feel free to go ahead and get moving¹.

  • If You Are Below 100 mg/dL (5.5 mmol/L): You should eat a small carbohydrate snack, like a granola bar or a cup of yogurt, to get your blood sugar level up to a safer baseline before you begin your activity.
  • If You Are Above 250 mg/dL (13.9 mmol/L): You need to first check for ketones. Testing your urine with ketone strips purchased from your pharmacy is a simple and accessible method. If ketones are present, hold off on exercise and contact your doctor for advice, as working out with high ketones can dangerously accelerate diabetic ketoacidosis (DKA).1

Managing Blood Glucose While Working Out

Because physical activity can cause rapid fluctuations in blood sugar, modern safety guidelines recommend checking your glucose levels every 30 to 60 minutes during prolonged exercise, rather than waiting a full two hours. If you happen to experience low blood sugar (below 70 mg/dL or 3.9 mmol/L) during a workout, you should treat it immediately by following the 15-15 Rule3:

1. Eat 15 grams of fast-acting carbohydrates.

2. Wait 15 minutes and rest.

3. Check your blood sugar again. 

4. If your level is still below 70 mg/dL (3.9 mmol/L), consume another 15 grams of carbohydrates and repeat the steps. Once your tracking shows you are safely back above 70 mg/dL, you can resume your day, but consider eating a standard meal or a complex snack shortly after to keep your levels stable.3

Quick 15-Gram Carbohydrate Options:

  • 1/2 cup (120 mL) of fruit juice or regular (non-diet) soda
  • 4 to 5 premeasured glucose tablets or 1 pouch of glucose gel
  • 1 tablespoon of sugar or honey
  • Hard candies or jellybeans (check the packaging for exact counts)

Pro-Tip: If you are participating in an organized event like a community race, always wear a medical alert tag and carry fast-acting glucose on your person so medical staff know how to assist you if an emergency arises.

Embracing Modern Technology

If you want to avoid stopping to prick your finger during family outings, a Continuous Glucose Monitor (CGM) is a game-changer. A small wearable sensor automatically tracks your glucose levels every few minutes and streams the data directly to your smartphone or smartwatch.4 Crucially, CGMs display trend arrows that show you exactly how fast your blood sugar is rising or falling, allowing you to intercept a low before it even happens.

Finally, keep in mind that a good workout can increase your insulin sensitivity and lower your blood sugar for up to 24 hours after you have finished exercising.1 Maintain your regular tracking routine into the next day, stay hydrated, and enjoy the lasting health benefits of staying active with the people you love. 

References:

1. American Diabetes Association Professional Practice Committee. (2026). Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes—2026. Diabetes Care, 49(Supplement_1), S89-S131. (Section on physical activity thresholds and glycemic safety). Available at: https://doi.org/10.2337/dc26-S005/Accessed: June 30, 2026.
2. Belsey, J., & Greenfield, S. (2024). Blood vs. Urine Ketone Testing in the Management of Diabetic Ketoacidosis Risks: A Clinical Review. Journal of Diabetes Science and Technology, 18(2), 312-319. Available at: https://doi.org/10.1177/19322968221141567/Accessed: June 30, 2026.
3. American Diabetes Association. (2025). Hypoglycemia (Low Blood Openness) & The 15-15 Rule. ADA Glycemic Control Resources. Available at: https://diabetes.org/living-with-diabetes/treatment-care/hypoglycemia/ Accessed: June 30, 2026.
4. American Diabetes Association Professional Practice Committee. (2026). Diabetes Technology: Standards of Care in Diabetes—2026. Diabetes Care, 49(Supplement_1), S150–S165. Available at: https://doi.org/10.2337/dc26-S007/ Accessed: June 30, 2026.  

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