Balancing Blood Glucose & Exercise
Imagine that another day is done. Testing your blood glucose, taking your medication, and dinner are over, and now it is time to decide what to do the rest of the evening. Why not pursue that exercise goal you have had on your healthy-living-to-do list?
Being more physically active:
Most people living with diabetes should aim for 30 minutes of cardiovascular activity each day and three days of resistance training per week. If you take insulin injections or sulfonylurea pills to help manage your diabetes, then adding exercise does increase the risk of low blood glucose. However, with some planning this increased risk should not scare you away from exercise. When exercising:
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Test your blood glucose level before and after exercise
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If you are injecting insulin or taking sulfonylurea pills, eat carbohydrates if your blood glucose is below 100mg/dl before exercising
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Keep carbohydrates handy before, during, and after exercise. As a guideline, consider eating 15-30 grams of carbohydrate, such as a small apple or 5-10 snack crackers, for every 30 to 60 minutes of exercise
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Wear medical identification
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Stay hydrated
"I have lived with type 1 diabetes since 1989, and I have found that testing and supplementing with carbohydrate are the keys to successfully managing my blood glucose during exercise. I usually exercise in the afternoon, and testing has shown me patterns in my blood glucose levels. I now lower my basal rates in my pump during all types of exercise and eat extra carbohydrate after lifting weights to minimize low blood glucose."
Understanding blood glucose patterns when you exercise – now that’s a simple win!
Article Written By: Fit4D Nutrition Coach Debby Johnson, RD, LD, CDE
Sources:
Medicine & Science in Sports & Exercise, Diabetes Care, Journal of the American Medical Association, Journal of Applied Physiology, Annual Review of Medicine, www.joslin.org, Journal of the American Dietetic Association, www.parknicollet.com, www.diabetes.org” - Debby Johnson, RD, LD, CDE