One helpful strategy is to swap high-glycemic-index foods for lower-glycemic-index options, which are digested more slowly and lead to smaller blood glucose increases. You can also try eating smaller portions, balancing meals with protein and fiber, and going for a short walk after eating — all of which can help steady your blood sugar levels.

Start by keeping a detailed food diary for a few days. Write down what and how much you eat, along with the timing and dosage of any insulin or other diabetes medications you take. Tracking this information can help you spot patterns and identify foods or habits that may be causing your spikes. Once you see those patterns, you can begin making targeted changes to your meals or medication timing to help smooth out your post-meal blood glucose levels.

One of the easiest ways to spot a post-meal blood glucose spike is to check your level about one hour after finishing your meal or snack — either with your meter or by reviewing your CGM (continuous glucose monitor) data.

Coverage varies by health insurance provider, so you’ll need to check your specific plan to find out if — and how often — A1C (HbA1c) testing is covered. Some plans may limit how frequently the test can be done or require it to be part of routine diabetes care.

A1C targets can vary from person to person, so it’s important to work with your healthcare team to determine the goal that’s right for you. For many nonpregnant adults, the American Diabetes Association recommends aiming for an A1C below 7%, but your individual target may be higher or lower depending on your age, overall health, and risk of low blood sugar. How often your A1C is checked will also depend on how well your blood glucose is managed and your provider’s guidance.

If you’re heading out for a ride — especially alone — let someone know your route and when you expect to return. Riding with others is generally safer, when possible. Always bring a cellphone in case of emergency, and wear a properly fitting helmet every time you ride, even on short or casual trips. Safety first, no matter the pace!

Bicycling is a great form of aerobic exercise and will likely lower your blood glucose levels. Depending on the intensity and duration of your ride, you may need to have a snack or adjust your diabetes management plan to prevent low blood sugar. Be sure to check your levels before, during, and after riding, and talk with your healthcare provider about any needed adjustments.

Before buying a bike, consider where you’ll be riding most often. For paved roads, a lightweight road bike with thin tires or a sturdier city bike is a good choice. If you’ll be biking on unpaved trails, a mountain bike is better suited for rough terrain. Planning to ride on both roads and relatively flat trails? A hybrid bike offers the best of both worlds.

Stretching should never be painful. Aim to stretch until you feel gentle tension — not discomfort — and hold that position. As your muscles relax, you may be able to ease a little deeper into the stretch, but avoid overstretching. If you have moderate or proliferative retinopathy, steer clear of stretches that position your head below your waist or require you to hold your breath and strain, as these can raise your blood pressure and increase risk.

To get the most benefit from stretching and reduce the risk of injury, start by warming up your muscles. At the gym, try using a treadmill, exercise bike, or other aerobic equipment at a light intensity. At home, a brisk five-minute walk works well to get your blood flowing before you begin your stretches.

Choose exercise equipment based on comfort, ease of use, and what feels natural to your body. If possible, try out each machine for 10 to 15 minutes at a store or gym. If it’s comfortable and intuitive to use, you’re more likely to stick with it — and that’s what matters most.

A great way to begin is by walking for five minutes in one direction, then turning around and walking five minutes back. Once that 10-minute walk starts to feel easy, bump it up to six minutes out and six minutes back. Try to increase your total walking time or distance by no more than 10% each week to help prevent injury and build endurance safely.

Aim for at least 30 minutes of moderate-intensity activity — the kind that makes you feel warm and slightly out of breath — on most days of the week (five to seven days is ideal). You can do it all at once or break it into shorter sessions, like two 15-minute walks or three 10-minute bursts throughout the day. The key is to stay consistent and keep moving.

Wear loose or stretchy, comfortable clothing that allows you to move freely. Most people practice yoga barefoot, but if that’s not an option for you, ask your instructor about using nonslip socks. If you have existing foot issues, it’s a good idea to check with your healthcare provider before doing poses that put pressure on your feet.

Check with local YMCAs, health clubs, or community centers — especially if you live in a smaller town or suburban area. In cities, dedicated yoga studios often offer a variety of class styles and experience levels. Online options, including live-streamed and on-demand classes, are also widely available and convenient. Not sure where to start? Ask if you can observe a session or take a trial class to see if it’s a good fit.

Ideally, you should replace the fluids you lose through sweat. A simple way to estimate this is to weigh yourself (without clothes) before and after exercise — for every pound lost, drink about two cups (16 ounces) of water. This helps you stay properly hydrated and recover more effectively.

For weight loss, a combination of aerobic activity — like walking, swimming, or biking — and strength training, such as calisthenics or lifting weights, tends to be most effective. Aerobic exercise helps you burn calories, while strength training builds muscle, which can boost your metabolism over time.

The best time to exercise is whenever you’re most likely to stick with it. If a morning workout helps you feel energized for the day, great! If evenings fit better into your schedule, that’s just fine too. What matters most is making physical activity a regular part of your routine.