With diabetes on the rise, learning tips and tools for controlling blood sugars -- also known as glycemic control -- is critical. There are three types of diabetes: type I, type II and gestational diabetes, which occurs in pregnant women and disappears after they are no longer pregnant. Diabetes is a condition in which the body either doesn't produce enough insulin or ignores the hormone insulin, which allows glucose to enter cells. Research suggests that exercise can have a positive effect on glycemic control.
Monitoring Blood Sugars
Before engaging in exercise, individuals with diabetes should get their doctor's approval. When first starting on an exercise program, check your blood sugars before, during and after exercise. Before exercise, most individuals with blood sugar ranges between 100 to 250 mg/dL are in a safe range to exercise. During exercise, it is normal that blood sugars will go down, but going lower than 70 mg/dL poses potential risks. Always consult your doctor before beginning any exercise program.
Fueling and Replenishing
Exercising with diabetes requires careful menu planning and awareness of portion sizes. Most individuals with diabetes benefit from eating on a schedule of every three to four hours to slowly and consistently introduce glucose into the blood. Exhibit glycemic control by exercising approximately two hours after a meal or one hour after a snack. Also, to refuel and replenish your muscles and blood sugars, consume adequate amounts of protein and carbohydrates -- based on blood sugar readings -- within one hour after exercise.
Hemoglobin A1C
Hemoglobin A1C -- also known as glycoslated hemoglobin -- is measured in the blood as an indication of blood glucose or glycemic control over a long period of time. An A1C level of less than 6 percent is considered normal while a level of 6.5 percent or greater is an indication of diabetes. Ideally, individuals with diabetes should keep A1C levels below 7 percent for optimal glycemic control.
What the Research Recommends
Research indicates that both cardiovascular and resistance types of exercise have a positive impact on glycemic control when measuring Hemoglobin A1C levels. The American Heart Association recommends 150 minutes of moderate to vigorous aerobic exercise spread out over four days per week with an additional recommendation of two days of resistance exercise.
