If you are a diabetic, or if high blood sugar runs in your family, you want to do everything possible to control your blood sugar. One of the best ways to control it is with regular exercise. In addition to lowering your blood sugar, exercise improves the health of your heart and it makes you feel great. If you are taking medication to control your blood sugar, or have other health concerns, be sure to talk with your health professional before starting an exercise program.
Exercise and Blood Sugar
The School of Nutrition Science at Tufts University conducted a study, published in 2003, which found found regular physical activity acted as protection from long-term complications of diabetes. Exercise lowers blood sugar, improves the action of insulin, helps normalize weight and helps keep the cardiovascular system healthy. The study also recommended that part of diabetes management should include physical activity.
Sugar as Fuel
As you begin to exercise, your body uses glucose as an immediate fuel source. After the initial blood sugar is burned off, the muscles continue to call on glucose stores in the liver to create energy. Glycogen is a form of blood sugar stored in your liver. When your muscles call for more fuel, glycogen releases into the bloodstream.
Running Out
As you continue to exercise, your body continues to burn blood sugar. Your blood sugar level fluctuates as it moves from the liver to be burned as fuel by the muscles. As long as there is enough blood sugar to meet the demands of the body, everything remains balanced.
If you continue exercising too long, eventually blood sugar levels will drop too low. When this happens, there is not enough blood sugar for your brain to work and you will feel dizzy, your vision will be affected and you might lose consciousness. This situation is reversible, but it takes time for your body to normalize blood sugar levels.
After Exercise
Test your blood sugar immediately after your exercise session, and then again in a couple of hours. You might find your sugar level continues to drop as your muscles use glucose to recover from the workout. If you find your blood sugar is too low, have a fast-acting high carbohydrate snack to help your blood sugars reach the safe zone again.
References
- Nutrition in Clinical Care; Diabetes Control and Physical Activity and Exercise; C. Castaneda; May to September 2003
- American Physiological Society; Skeletal Muscle Glucose Uptake During Exercise: How is it Regulated?; A.Rose, et al.; August 2005
- Med Bio: Work and Energy in Muscles
- John Hopkins Health Alerts: Diabetes and Exercise -- Keeping Your Blood Glucose Levels in Check
