Lifestyle choices play a large part in managing diabetes. Exercise has been shown to improve insulin resistance and blood sugar levels. If you have diabetes and take insulin medication, you must take certain precautions when it comes to physical activity, however. It is important to work with your doctor, who can counsel you on appropriate activities and when you can and cannot exercise.
Importance of Monitoring Blood Sugar
Depending on your blood sugar level at any given moment, exercise can either cause dangerously high or low glucose levels. If you take insulin or medications that affect your blood sugar level, you should check glucose levels before, during and after exercise.
Pre-Exercise Glucose Levels
The Mayo Clinic offers guidance for determining the appropriateness of exercise based on your blood sugar reading. You should take a reading 30 minutes before your planned activity and right before.
If your reading falls between 100 and 250 mg/dL, you can safely exercise. Readings below 100 indicate low levels inappropriate for exercise; the clinic recommends eating a carbohydrate-rich snack to boost glucose levels to an appropriate range. If you have a blood sugar reading that exceeds 250 mg/dL, you should check your urine for ketones --- chemicals your body makes when you have high blood sugar and low insulin levels --- before exercising. If you have a high level, this indicates your body does not have enough insulin to regulate your blood sugar. Your doctor can offer guidance on test strips and appropriate levels of ketones for activity. Readings that exceed 300 mg/dL indicate an unsafe range, and the Mayo Clinic advises getting your glucose levels down before exercising.
The National Diabetes Information Clearinghouse notes that if you have type 2 diabetes, as long as you do not have ketones in your urine, exercising with higher glucose levels will probably not pose any problems. Type 1 diabetics, who do not produce insulin, should always refrain from exercise when they test positive for ketones.
Signs of Low Blood Sugar
Exercise can sometimes cause blood sugar to drop too low. Knowing the signs of hypoglycemia while working out can help you determine appropriate levels of activity and when you have pushed yourself too hard. Symptoms include weakness, shaking, confusion, hunger, headaches, sweating and fatigue.
Checking Levels During Exercise
If you plan on working out for more than an hour, check your blood sugar throughout the workout explains the NDIC. The Mayo Clinic recommends every 30 minutes. You should have a reading of at least 70 mg/dL to continue exercising safely.
Boosting Low Glucose
If you get a reading below 70, you must take action to bring it back up to at least 70. The NDIC recommends consuming 3 to 4 glucose tablets, a serving of glucose gel, 1/2 cup of soda or fruit juice, a cup of milk, a few pieces of hard candy or a tablespoon of sugar or honey. These items will give you a quick sugar boost. Take another reading 15 minutes later and if your reading is still below 70, have another one of the recommended snacks and repeat the process until you get the desired reading.
