Tips For Blood Sugar Management When Exercising

Understanding how your workout routines influence your glucose levels is so important when exercising with type 2 diabetes.

Always consult with your doctor or diabetes educator about the effects of exercise on blood sugar if you are just starting to get active, or are intensifying your workouts, and consider the following:

• Exercise Type Matters. The two types of exercise people engage in - aerobic, and resistance training (anaerobic) - can affect blood sugar levels differently.
• Aerobic activities, such as swimming, brisk walking, and cycling utilize large muscle groups, and get our heart rate up for a time. Because this type of exercise burns a lot of fuel, it can help lower our glucose levels.
• Instead of lowering our blood sugar, resistance training may elevate it. The short bursts of intense effort required during resistance activity triggers the release of adrenaline, and stress hormones, which can signal the liver and muscles to release stored sugar into the blood stream.
• New Activities, New Numbers. Checking glucose levels is especially important when embarking on a new type of physical activity.
• Exercise that our body is not used to creates added stress, so may have a greater effect on blood sugar for the first few weeks, than it does later on. For instance, a new swimmer might notice a 60 point drop in blood sugar after a half-hour swim, but after doing laps regularly for a few months the drop might be only 25 points after 30 minutes.
• This holds true even for individuals who exercise regularly and decide to try a new activity. It’s unwise to assume your blood sugar will respond to a new exercise as it does to a familiar one.
• Water Wisdom. When the body is low on water the sugar in our bloodstream becomes more concentrated, so even minor dehydration can elevate glucose levels. It’s best to be well hydrated before starting to exercise, and drink eight ounces of water for every 20 to 30 minutes of activity. Consuming some unsweetened sports drinks when exercising in hot, dry, or humid weather can help keep electrolytes in balance.
• Watch The Highs. When glucose levels are elevated (above 160mg/dl) before or during exercise, it’s a good idea to stop and re-hydrate, follow prescribed protocol for insulin or oral medication, and be attentive to what the body is saying.
• If people exercise with very high blood sugar (above 250 mg/dl) there is risk for dehydration, and a toxin buildup in the bloodstream when fat and sugars are not well processed and utilized. Resistance training or other strenuous exercise that can elevate blood sugar should then be avoided. Moderate aerobic activity, such as walking, may help to bring glucose levels down.
• Watch The Lows. The rapid heart rate, sweat, and fatigue brought on by exercise can mask symptoms of low blood sugar such as lightheadedness, shakiness, vision changes, facial heat, tingling in legs, fingers, or mouth. It’s important - especially for those using insulin - to be alert for any sign of hypoglycemia, and to stop and monitor as needed.
• Consider treating any glucose reading under 80 mg/dl with about 15 grams of a quick carbohydrate source such as glucose tablets, or 4 ounces of juice. Before continuing to exercise, digesting a snack with about 10 carb grams plus some fat and protein can help prevent another drop.

Our overall fitness level, the time of day, medications, and our blood sugar history influence glucose levels while we workout as well. That’s why monitoring before, during, and after exercising - and keeping a log - is recommended.

Also, keep in mind that regular exercise improves the body’s sensitivity to insulin. Getting in shape, or even a change in activity habits may require dose adjustments for insulin or other diabetes medications.

Source: GingerVieira/Diabetic Living
Photo credit: Bill Morrow