Monitoring Your Blood Sugar your Levels: The Diabetes Exercise Plan
- Clara Bloom
- Mar 5
- 6 min read
Updated: Mar 21
Living with diabetes doesn't mean you can't enjoy an active lifestyle. In fact, regular exercise is a crucial part of managing diabetes and improving your overall health. But it's also important to understand how exercise affects your blood sugar levels and how to monitor them safely and effectively. This blog post will guide you through the connection between exercise and blood sugar, providing helpful tips and advice to help you stay healthy and active.
1. Understanding the Connection: How Exercise Impacts Blood Sugar
Exercise has a powerful effect on your body, especially when you have diabetes. When you exercise, your muscles use glucose (sugar) for energy. This process helps to lower your blood sugar levels. Regular exercise also makes your body more sensitive to insulin, the hormone that helps your cells absorb glucose from your blood. This means your body can use insulin more efficiently, leading to better blood sugar control.
However, the way exercise affects your blood sugar can vary depending on several factors, including the type of exercise, its intensity, and how long you exercise. It's essential to understand these factors to manage your blood sugar levels effectively during and after exercise.
"Physical activity is a critical component of diabetes management," says Dr. Sheri Colberg-Ochs, a leading expert in exercise and diabetes. "It improves insulin sensitivity, reduces A1C levels, and helps prevent long-term complications." (Source: "Diabetes and Exercise: A Simple Guide" by Sheri Colberg-Ochs, PhD, and the American Diabetes Association)
2. Pre-Workout Prep: Checking Your Blood Sugar Before Exercise
Before starting any exercise routine, it's crucial to check your blood sugar levels. This helps you understand if your blood sugar is in a safe range for exercise. If your blood sugar is too low, you may need to have a snack before starting your workout. If it's too high, you may need to adjust your insulin or medication.
The American Diabetes Association (ADA) recommends checking your blood sugar 15–30 minutes before exercise. If your blood sugar is below 100 mg/dL, have a snack containing 15–30 grams of carbohydrates, such as a piece of fruit or a small granola bar. If your blood sugar is above 250 mg/dL, it's generally recommended to postpone exercise until your blood sugar is better controlled. (Source: "Standards of Medical Care in Diabetes—2023" by the American Diabetes Association)
3. Fueling Your Workout: What to Eat Before, During, and After Exercise
What you eat before, during, and after exercise plays a significant role in managing your blood sugar levels. Eating the right foods can help prevent blood sugar spikes or drops during your workout.
Before exercise: As mentioned earlier, if your blood sugar is low, have a snack with carbohydrates. You may also want to include some protein in your pre-workout snack, such as nuts or a hard-boiled egg, to help stabilize your blood sugar levels.
During exercise: For longer workouts (over 60 minutes), you may need to have a small snack or drink containing carbohydrates to keep your blood sugar levels stable. This could be a sports drink, a banana, or some glucose tablets.
After exercise: After your workout, it's essential to replenish your glycogen stores (the stored form of glucose in your muscles). Eating a meal or snack with carbohydrates and protein within two hours after exercise can help with this. This could be a chicken breast salad sandwich, a smoothie with fruit and protein powder, or a bowl of oatmeal with berries and nuts.
"Proper nutrition is essential for managing blood sugar levels during and after exercise," says registered dietitian Amy Campbell, a certified diabetes educator. "It's important to work with a healthcare professional to develop a personalized nutrition plan that meets your individual needs." (Source: "Nutrition Therapy for Adults With Diabetes" by the Academy of Nutrition and Dietetics)
4. Exercise Intensity and Blood Sugar: Finding the Right Balance
The intensity of your exercise can significantly impact your blood sugar levels. Moderate-intensity exercise, such as brisk walking or cycling, tends to have a more stabilizing effect on blood sugar compared to high-intensity exercise, which can sometimes cause blood sugar levels to rise.
It's important to find the right balance of exercise intensity that works for you and your blood sugar management. Start with moderate-intensity activities and gradually increase the intensity and duration as you become more comfortable. Monitoring your blood sugar levels during and after exercise can help you understand how different intensities affect you.
5. Monitoring During Exercise: Tips for Staying Safe and Steady
Monitoring your blood sugar levels during exercise is crucial, especially if you're new to exercise or if you're trying a new activity. This helps you understand how your body responds to exercise and allows you to make adjustments as needed.
If you're exercising for an extended period, it's a good idea to check your blood sugar every 30-60 minutes. This can be done with a traditional blood glucose meter or a continuous glucose monitor (CGM). A CGM can provide real-time blood sugar readings, which can be especially helpful during exercise.
6. Post-Workout Recovery: Managing Blood Sugar After Exercise
The effects of exercise on your blood sugar can last for several hours after you finish your workout. This is because your muscles continue to replenish their glycogen stores. It's essential to monitor your blood sugar levels for several hours after exercise to ensure they stay within a safe range.
You may need to adjust your insulin or medication after exercise to prevent low blood sugar. It's also important to stay hydrated by drinking plenty of water after your workout.
7. Types of Exercise: Which Activities Are Best for Blood Sugar Control?
Different types of exercise can have different effects on your blood sugar levels. Aerobic exercise, such as walking, jogging, swimming, or cycling, is generally recommended for improving insulin sensitivity and lowering blood sugar levels. Resistance exercise, such as weightlifting, can also be beneficial for blood sugar control by increasing muscle mass.
It's important to choose activities that you enjoy and that you can stick with long-term. Variety is also key, so try incorporating different types of exercise into your routine.
"Both aerobic and resistance exercise are beneficial for people with diabetes," says Dr. Irl Hirsch, an endocrinologist and diabetes specialist. "The key is to find activities that you enjoy and that you can do regularly." (Source: "Type 2 Diabetes: The Complete Guide" by the American Diabetes Association)
8. Working with Your Doctor: Creating a Personalized Exercise Plan
It's crucial to work with your doctor or healthcare team to create a personalized exercise plan that's safe and effective for you. Your doctor can help you understand how exercise affects your blood sugar levels and can provide guidance on the types of exercise that are best for you.
Your doctor may also recommend adjusting your insulin or medication before, during, or after exercise. They can also help you develop a plan for managing low blood sugar if it occurs during or after exercise.
Conclusion
Exercise is a vital part of managing diabetes and improving your overall health. By understanding how exercise affects your blood sugar levels and by monitoring them closely, you can safely and effectively incorporate physical activity into your daily routine. Remember to work with your doctor to create a personalized exercise plan that meets your individual needs and goals. With the right approach, you can enjoy the many benefits of exercise while keeping your blood sugar levels in check.
References
American Diabetes Association. (2023). Standards of Medical Care in Diabetes—2023. Diabetes Care, 46(Suppl. 1), S1–S2.
Campbell, A. (n.d.). Nutrition Therapy for Adults With Diabetes. Academy of Nutrition and Dietetics.
Colberg-Ochs, S. (n.d.). Diabetes and Exercise: A Simple Guide. American Diabetes Association.
Hirsch, I. (n.d.). Type 2 Diabetes: The Complete Guide. American Diabetes Association.