Have you ever thought or heard someone say “my blood sugar crashes down if I exercise, so I don’t do it”?
I hear it so often as a personal trainer with diabetes and if you’re not sure how to manage your diabetes while exercising, I want you to know that it is possible. While there are some things that might seem impossible for people with diabetes to do, exercising is not one of them. “Knowledge is power” when it comes to exercise.
So, here are some dia-fit-facts you can carry in your workout bag!*
Exercise, in general, strengthens capillaries and blood vessels (aka little tunnels that flow blood through your body). Better blood flow = happier organs, less insulin resistance, and blood sugars that are easier to manage. Isn’t that cool?!
It can be a short and steady burst of walking, jogging, dancing, etc. Your body burns carbs for energy, which means your blood sugars drop during and after this type of activity,
What can you do? Plan for the drop by making sure your blood sugar is on the higher end target range and not trending down. In those moments where things don’t go as planned and you know you might go low, it can help to eat your low snack or a protein-filled snack just before working out, so your body has a buffer. Take breaks if you need to and remember that it’s okay to do that!
Important for functionality, aka everyday good quality of life. When you exert strength, your body releases hormones, like adrenaline and cortisol, that temporarily increase your blood sugar. Once you finish the workout, it makes up for it by burning fat for about 24 hours afterward! You may notice improved insulin sensitivity and “better-behaved” blood sugars even hours later.
What can you do? One of the most effective strategies is making sure your blood sugar is in your target range at the start of your workout. To help, try eating about 2 hours before working out, so your blood sugars during your workout are not being impacted by food you ate and active insulin on board from the meal. If you use an insulin pump, consider trying exercise mode or a temporary increased basal rate to prevent post-workout highs.
*These facts apply to most people with diabetes, but if you notice your body responds differently, sometimes there can be other challenges going on in your body that can change its response. I recommend speaking with your doctor or dietitian about those experiences.
Exercise is personal and needs to be adapted in the best way it fits us as individuals, not how it works for me or your favorite social media influencer. You may find that eating a balanced meal two hours before (to prevent lows and insulin on board interfering), checking your blood sugar before and after the session (“knowledge is power”), and adjusting how much insulin you give is the game changer.
People with diabetes deserve the wonderful benefits of exercise. The more consistent we are, the steadier our blood sugars will be during the workout due to our bodies adapting. When we make movement a part of our daily routine, it makes us physically strong, improves our mental health, and makes diabetes more of a friend, rather than the enemy that keeps getting in the way. Yes, sometimes it can feel like our bodies have put limitations on us living with diabetes. But our bodies are also capable of so much despite having diabetes and you deserve to find out what those capabilities are! You’ve got this!
To learn even more about diabetes and exercise, check out this resource and this article from ADA.