Exercise as Part of Diabetes Self-Management
How to Manage Glucose Levels and Stay Safe While Exercising With Diabetes
By Jennifer Peterson, DNP, APRN, LMT, FNP-BC
Regular physical activity is an important aspect of managing diabetes, dealing with prediabetes, or otherwise just staying healthy. Activity causes cells to become more sensitive to insulin, allowing insulin to work more effectively. With regular physical activity, you will find yourself feeling better. Experts recommend 150 minutes per week of moderately intense physical activity like fast walking or bicycling. People with diabetes may need to check their blood sugar before, during, and after exercise to ensure it remains stable.
Before exercising
If you have diabetes and take insulin or another medication that can cause low blood sugar, it is recommended you test your blood sugar 15-30 minutes before exercising. If your blood sugar is less than 100 mg/dL, have 15-30 grams of carbohydrates, such as fruit juice or crackers, before you begin exercising. For most people, a safe pre-exercise blood sugar level is between 100-250 mg/dL. Anything higher than 250 mg/dL may be too dangerous to exercise and it is recommended at that point to check the ketones in your urine. If you exercise with a high level of ketones, you risk developing ketoacidosis. Take time and treat the elevated blood sugar and wait until there are no ketones in your urine before exercising.
During exercise
Low blood sugar can be a concern during exercise. If you are trying a new activity or increasing the intensity or duration of your workout, check your blood sugar every half hour so you know whether it is safe to keep exercising. You should stop exercising if your blood sugar is 70 mg/dL or lower or if you feel shaky, weak, or confused. Consume something with 15 grams of fast acting carbohydrate, such as ½ cup of fruit juice and recheck your blood sugar 15 minutes later. Repeat until your blood sugar reaches 70 mg/dL or higher before continuing your workout.
After exercise
Exercise depletes the sugar reserves stored in the muscles and liver. As your body rebuilds these reserves, it takes sugar from your blood for up to eight hours after you finish exercising, depending on the severity of the workout. More strenuous workouts affect your blood sugar for longer periods of time. It is important to check your blood sugar level upon completion of your workout and several times within the next four to eight hours. Having a slow-acting carbohydrate, such as a granola bar, can help prevent low blood sugar after exercise.
About the author
Dr. Jennifer Peterson, Nurse Practitioner, is the Director of Quality Assurance and Integration for GlyCare. She has years of experience managing diabetes for patients in the hospital and now trains other nurse practitioners to do the same. Dr. Peterson also ensures GlyCare provides high-quality services for all patients through a quality review program she created.
References
Centers for Disease Control and Prevention. (2014). Smoking and Diabetes. Retrieved from cdc.gov.
Centers for Disease Control and Prevention. (2020). Smoking and Diabetes. Retrieved from cdc.gov.
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