In this post I will be explaining how to manage blood sugars depending on the type of exercise we choose to do.
I’ve already explained the benefits of resistance training and have provided a few reasons why this is my preferred type of exercise or workout. If you have not read this blog post here’s the link and I recommend you take a look at it: Weight training benefits for diabetics.
Regardless of the type of exercise you do, make sure you ALWAYS exercise with in range blood sugars, this means you need to check your blood sugars before doing any type of physical activity.
There are two types of exercise or physical activity we can do: Aerobic or Anaerobic.
What is Aerobic Exercise ?
Running, cycling, jogging, are examples of exercises that will raise your heart rate for an extended period of time and this will result in your body using glucose as the primary source of fuel. This type of exercise will lower your blood sugar.
What is Anaerobic Exercise ?
Resistance training, weight-lifting, sprinting, Crossfit, HIIT (High intensity interval training) are all examples of anaerobic exercises. This type of exercise can raise your sugar levels because your body is breaking down muscle and using glycogen (which is converted to glucose) so your muscles can use this glucose as the source of fuel. This might cause your blood sugars to spike.
Diabetes is different for everyone and depending on your type of treatment and insulin requirements you need to find what is the best type of activity for you and of course one that you enjoy doing.
You need to talk to your doctor and your diabetes care team in order to find what is the best way for you to manage your glucose levels throughout the day.
Whether you use a CGM (continuous glucose monitor) or just a blood glucose testing machine which is what I do, the same idea applies to everyone: always check and be aware of your glucose levels before, during and after physical activity. This is very personal and it depends on how much exercise you do, what time of the day you exercise, how much insulin you use and what foods you eat. You will learn with time about what works and what does not work for you individually.
Below I’m sharing my own journey and what I do in order to prevent low and high blood sugars while lifting weights (resistance training). This is what I have learned over the past 8 years and this is what works for me.
I use a blood glucometer and I check my blood sugars by pricking my fingers 3-4 times per day or as needed. I have learned to read my body so I don’t have to test as frequently since I follow a routine when it comes to my meals and my workout schedule.
What type of exercise do I prefer ?
I lift weights (resistance training). I workout 5 – 6 days per week in the afternoons 7 PM, (Monday through Friday) Saturdays I work out in the morning 9 AM and Sundays I rest.
My workouts are 1 hour long each, somedays 45 Min but on average 1 hour long.
On average I burn between 400-500 calories during each workout session.
My Meals Schedule:
I eat low carb, high protein meals.
You can read and have an idea of what I eat in a day in my previous post: How to gain weight with diabetes ?
In my case I eat 3 full meals per day and I add 2 – 3 snacks.
Here’s my meal schedule for a typical week day:
10 AM: Breakfast. I inject insulin
12 PM: Snack # 1
1:30 -2 PM: Lunch. I inject insulin
5:30 -6 PM: Snack # 2
7 PM: 1 Hour workout (resistance training)
8:30 -9 PM: Dinner. I inject insulin
10 PM: Snack # 3
Insulin:
If you see, my lunch is around 2 pm and by the time I workout at 7 PM the insulin I used to cover lunch was already used by my body (Bolus insulin can last in the body up to 3-4 hours after injecting) so I don’t have to worry about going low during exercise. I also have a snack which is my protein shake during my workout so I have energy while working out.
Very important to know how much insulin you take (if any) before working out because this insulin might still be working in your body and this can produce your glucose levels going low during exercise. But my recommendation is to try to workout 2-3 hours after eating a big meal in case you still have any insulin left from the dose from your bolus.
NOTE: your insulin doses and adjustments need to be discussed and talked with your endocrinologist. Your doctor will help you determine how much insulin you need according to your lifestyle.
Check blood sugars before and after exercise:
Always make sure to check blood sugars before exercise and after working out. Again this is something you need to work on and write down until you see what works best for you.
Always check and make sure you are in range before working out. I considered it to be in range for me if I am between 80-140 mg/dl. If I am in range I will feel better and will perform better during my workout. It is not recommended to work out with high sugar levels above 200 mg/dl.
How to prevent low blood sugars while working out ?
Whether you workout in the mornings or afternoon, always make sure you check your glucose levels before starting any physical activity. If you feel low make sure to correct and eat a little snack in order to start activity in-range blood sugars. Here’s a list of things you can keep handy:
Dex 4 Glucose Tabs; Serving: 4 Tabs; Carbs (grams): 16
Welch’s Fruit Gummies; Serving: 0.8 Ounce Pouch; Carbs (grams): 19
Fruit Juice/ Soda; Serving: 1/2 Cup or 4 ounces; Carbs (grams): 15
White Sugar; Serving: 4 Teaspoons; Carbs (grams): 16
Honey; Serving: 1 Tablespoon; Carbs (grams): 17
You need to choose foods that will raise your sugar as quickly as possible.
The glycemic index will work as a guide to select foods, try to choose foods with at least 70 score.
Some examples: Dextrose, dry cereal, pretzels, jelly beans, Gatorade, vanilla wafers, graham crackers, lifesavers, glucose tablets.
Measure the food you eat to treat a low and wait at least 15 min to check your sugar levels again.
If you overtreat then your sugar will go high and this defeats the point of correcting a low blood sugar.
Once you feel your sugar is back in range you can start your workout or physical activity.
How to prevent high blood sugars while working out ?
Again, check your blood sugar before starting physical activity. If your sugar is high, above 200 mg/dl for example; please correct with insulin according to your dose requirements and wait a few minutes. Check again and start activity when back in range.
It is very important to work out with your blood sugars in range because you will feel better and can perform better at the gym or during the type of exercise you are doing. I can tell you this from my own experience. I had a few workouts where my sugar was high and I kept working out and this is like trying to run a car without gas.
Remember your blood sugar levels in range will allow your body to use energy the right way and this will result in you performing how your body is supposed to perform.
Always carry fast acting carbs like the ones I mentioned above since you can go low during physical activity. Pay attention to your body and make sure to check glucose levels if you don’t feel right.
Be patient, diabetes is different for all of us and our lifestyles are different too. You need to experiment and notice what works for you and what doesn’t. I’ve learned to read my body so I know when my sugar is low and when it is high.
I’ve had times when I needed to stop in the middle of my workout to check my sugars because I feel my body weak, this is a sign my sugar is going low, then I drink some gatorade or eat a snack and wait before continuing my workout.
Don’t let diabetes hold you back from enjoying exercise. Sometimes it is annoying but you will get better with practice.
Remember the game of numbers ? And the main goal ? To maintain normal, in range glucose levels.
I will enjoy this workout 🙂
@dieabeast