If you have diabetes or are at risk, it’s important to include physical activity in your daily routine. Regular exercise is beneficial as it allows your active muscles to use sugar for energy, preventing sugar build-up in the blood. Connect with Faheem Ahmed, RPh, CDE, the pharmacy manager at Walmart pharmacy in Kitchener, Ont., for more insights on exercise.
My goal in becoming a Certified Diabetes Educator (CDE) was to improve my community and enhance my pharmacy practice. Being a CDE enables me to educate patients and help them better understand how to manage their blood sugar levels.
Why is regular exercise important if I live with type 1 or type 2 diabetes?
Faheem: For individuals with type 1 or type 2 diabetes, regular exercise is an effective way to lower blood sugar levels. In some cases, exercise can be as effective as certain medications for individuals with type 2 diabetes, and with fewer side effects.
How much should I exercise? What kind of activity is best?
Faheem: It is recommended to engage in at least 150 minutes of aerobic exercise per week. Aerobic activities involve continuous movement, such as brisk walking, running, cycling, swimming, and other activities that elevate heart rate. For those who are not currently active, starting with shorter exercise sessions (5-10 minutes) is advised and gradually increasing the duration over time. Resistance exercise should be done two to three times a week using various methods to improve muscle strength.
Research indicates the combined benefits of both aerobic and resistance exercise for individuals with diabetes.
In addition to aerobic and resistance exercise, flexibility and balance exercises are also important components of a well-rounded fitness routine. Flexibility exercises, such as stretching or yoga, can help improve range of motion and prevent injury. Balance exercises, such as tai chi or standing on one leg, can help improve stability and reduce the risk of falls, especially for older adults.
It’s important to find activities that you enjoy and that work for your lifestyle. Whether it’s dancing, hiking, playing sports, or taking fitness classes, the key is to stay consistent and make exercise a regular part of your routine. Remember to consult with your healthcare provider before starting any new exercise program, especially if you have any medical conditions or concerns.
When should I check my blood sugar levels after exercise?
Faheem: If you are taking insulin or medications, it’s crucial to monitor your blood sugar levels before, during, and after exercise to avoid dangerous fluctuations.
How does exercise affect my blood sugar levels? Will it make it harder to stay in my target range?
Faheem: Exercise can impact blood sugar levels by reducing them. Intense exercises, like heavy weightlifting, may temporarily raise blood sugar levels.
Implementing strategies can help prevent high or low blood sugar levels during exercise.
Here are some tips to help manage blood sugar levels before, during, and after exercise:
- Check your blood sugar levels before and after exercise to understand how your body responds.
- Have a small snack before exercising to prevent low blood sugar levels.
- Stay hydrated before, during, and after exercise to help maintain blood sugar levels.
- Adjust your insulin dosage or medication as needed with the guidance of your healthcare provider.
- Keep fast-acting carbohydrates, like glucose tablets, on hand in case of low blood sugar during exercise.
- Listen to your body and take breaks if you start feeling dizzy, lightheaded, or have other symptoms of low blood sugar.
By following these tips and working closely with your healthcare team, you can better manage your blood sugar levels while staying active and reaching your fitness goals.
How do I deal with highs or lows after a workout?
Faheem: Understanding the causes of high and low blood sugar levels can aid in better management. Recognizing the symptoms of low and high blood sugar levels is essential for timely intervention.
To prevent and manage low blood sugar, adjustments in insulin and increased carbohydrate intake for Type 1 diabetes, along with adequate hydration and monitoring for dehydration for Type 2 diabetes, are recommended.
Is there anything I should do before I start my exercise routine?
Faheem: Before starting intense exercises, especially if you have been sedentary, consult your physician. Being aware of signs of low blood sugar and having fast-acting carbohydrates on hand is important. Discuss adjusting medication doses with your doctor based on your exercise level.
What effect does exercise have if I am at risk of developing type 2 diabetes?
Faheem: Regular exercise may assist in delaying or preventing the onset of type 2 diabetes for those at risk, while also improving overall fitness.
Opinions expressed in this article are those of the sponsor and may not align with those of Diabetes Canada.
Exercise helps decrease blood glucose levels by enhancing insulin sensitivity and enabling cells to utilize glucose for energy during and after physical activity.
Consistent exercise can lower A1C levels and stabilize blood glucose levels.
Understanding Your Blood Glucose and Exercise
Physical activity can lower blood glucose levels up to 24 hours post-exercise by enhancing insulin sensitivity in the body.
Regularly monitoring blood glucose levels before and after exercise can provide insights into how your body responds to different activities.
Hypoglycemia and Physical Activity
Individuals taking insulin or insulin secretagogues are at risk of hypoglycemia with exercise. Checking blood glucose levels before activity is vital to prevent low blood sugar. Consult your diabetes care team if you have any concerns.
If you experience hypoglycemia during or after exercise, address it promptly.
Follow the 15-15 rule:
Check your blood glucose levels and consume 15–20 grams of carbohydrates if it’s below 100 mg/dL. Repeat every 15 minutes until it surpasses 100 mg/dL to continue exercising.
Strategies to prevent low blood sugar levels are crucial for individuals on insulin or insulin secretagogues.
Prediabetes is characterized by elevated blood sugar levels and indicates an increased risk of developing type 2 diabetes. Exercise can aid in managing blood sugar levels and reducing the risk of progressing to type 2 diabetes.
What’s The Relationship Between Exercise and Prediabetes?
Regular physical activity enhances insulin sensitivity, lowers blood sugar levels, and reduces the likelihood of prediabetes advancing to type 2 diabetes.
Raising awareness and promoting regular exercise play a crucial role in managing and preventing prediabetes.
Resistance Training
Resistance training, such as lifting weights or using resistance bands, helps increase muscle mass and strength. This type of exercise can also improve insulin sensitivity and glucose metabolism, leading to better blood sugar control. Including resistance training in your workout routine 2-3 times a week can be highly beneficial.
Combining Different Types of Exercise
Combining aerobic, anaerobic, flexibility, and resistance training in your exercise routine can provide comprehensive benefits for blood sugar management and insulin sensitivity. Mixing up different types of exercises can prevent boredom, improve overall fitness, and maximize the benefits for your health.
Timing of Exercise
The timing of exercise can also impact blood sugar levels. Exercising before meals can help lower blood sugar levels after eating, while exercising after meals can improve insulin sensitivity. Finding the right timing for your workouts based on your own body’s response can be key to optimizing the benefits for blood sugar regulation.
Consultation with Healthcare Provider
Before starting any new exercise regimen, especially if you have diabetes or prediabetes, it’s important to consult with your healthcare provider. They can provide guidance on the types and intensity of exercise that are safe and beneficial for your individual health needs.
When Is the Best Time to Exercise for Blood Sugar Control?
The timing of your exercise routine can impact blood sugar management. Exercising after meals can reduce post-meal blood sugar spikes. Morning workouts can counteract the dawn phenomenon and enhance insulin sensitivity.
Fitting Exercise Into a Busy Schedule
Consistency in physical activity is key. Schedule your workouts, include activity in daily tasks, and engage in activities you enjoy. If time is a constraint, break up exercise into shorter sessions throughout the day.
Choosing the Right Type of Exercise
When it comes to blood sugar control, both aerobic and resistance exercises are beneficial. Aerobic exercises like walking, running, or swimming can help improve insulin sensitivity. Resistance exercises, such as weight lifting, can help increase muscle mass, which in turn can improve blood sugar control.
Monitoring Blood Sugar Levels
It’s important to monitor your blood sugar levels before and after exercise, especially if you have diabetes. This can help you determine how different types and durations of exercise affect your blood sugar levels. Make sure to carry glucose tablets or snacks with you in case your blood sugar drops during or after exercise.
Seeking Professional Advice
If you have diabetes or other medical conditions, it’s important to consult with a healthcare provider before starting any exercise routine. They can provide personalized recommendations based on your health status and help you create a safe and effective exercise plan for blood sugar control.
Additional Tips for Exercise
When starting an exercise regimen for prediabetes management, it’s essential to consult with a healthcare provider or a certified fitness professional to ensure safety and effectiveness. Here are some additional tips to consider:
- Gradually increase the duration and intensity of your workouts to avoid injury and burnout.
- Include a combination of aerobic exercises (such as walking, cycling, or swimming) and strength training exercises (like resistance training) for overall health benefits.
- Stay hydrated before, during, and after your workouts to support proper bodily functions.
- Don’t forget to warm up before exercising and cool down afterward to prevent muscle strain and enhance recovery.
- Listen to your body and make adjustments as needed. If you experience pain or discomfort during exercise, stop and seek guidance from a healthcare professional.
Remember that consistency is key when it comes to managing prediabetes through exercise. Find activities that you enjoy and can incorporate into your routine to maintain long-term health benefits.
What Are the Best Methods for Tracking Fitness Progress?
Monitoring your fitness progress can boost motivation. Fitness trackers provide valuable insights into activity levels, heart rate, sleep patterns, and can sync data with apps. Maintaining an exercise journal to set goals is beneficial. Continuous monitoring of blood sugar levels is crucial for prediabetes management.
This information can aid in adjusting exercise routines as necessary. Continuous Glucose Monitors (CGMs) offer real-time feedback on lifestyle factors and their impact on blood glucose levels. When combined with guidance from a dietitian, they can be powerful tools for accountability and decision-making.
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Overview
If you have been diagnosed with prediabetes, preventing progression to type 2 diabetes is achievable through regular exercise. Here are some suggestions to help you get active.
- Begin by consulting your doctor.
Discuss your exercise plans with your doctor for safety assurance. Choose activities that you enjoy and can fit into your schedule, such as sports, walking, swimming, or physically demanding tasks like gardening.
- Maintain adequate hydration and replenish electrolytes during intense workouts.
- Avoid exercising when ill or injured, and during extreme weather conditions.
- Wear well-fitting shoes and socks.
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Current as of: July 31, 2024
Author: Ignite Healthwise, LLC Staff
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