Diabetes And Exercise
When to monitor your blood sugar
Diabetes and exercise go hand in hand, at least when it comes to managing your diabetes. Exercise can help you improve your blood sugar control, as well as boost your overall fitness and reduce your risk of heart disease and nerve damage. But diabetes and exercise pose unique challenges, too. Remember to track your blood sugar before, during and after exercise. Your records will reveal how your body responds to exercise and help you prevent potentially dangerous blood sugar fluctuations. Before exercise: Check your blood sugar before your workout
For the best health benefits, experts recommend 2.5 hours a week of moderately intense physical activities. Examples include fast walking, lap swimming or bicycling. Be sure to check with your doctor to see if these recommendations are safe for you. If you are taking insulin or medications that can cause low blood sugar (hypoglycemia), test your blood sugar 30 minutes before exercising and once again immediately before exercising. This will help you determine if your blood sugar level is stable, rising or falling and if it is safe to exercise. Consider these general guidelines relative to your blood sugar level. Lower than 100 mg/dL (5.6 mmol/L): Your blood sugar may be too low to exercise safely. Eat a small carbohydrate-containing snack, such as fruit or crackers, before you begin your workout. 100 to 250 mg/dL (5.6 to 13.9 mmol/L): You are fit to go. For most people, this is a safe pre-exercise blood sugar range. 250 mg/dL (13.9 mmol/L) or higher: This is a caution zone. To make sure it is safe to exercise, test your urine for ketones — substances made when your body breaks down fat for energy. Then you should wait to exercise until your urine ketones test kit indicates a low level of ketones in your urine. 300 mg/dL (16.7 mmol/L) or higher: Your blood sugar may be too high to exercise safely, putting you at risk of ketoacidosis. During exercise: Watch for symptoms of low blood sugar
During exercise, low blood sugar is sometimes a concern. Stop exercising if: * Your blood sugar is 70 mg/dL (3.9 mmol/L) or lower * You feel shaky, nervous or confused Eat or drink something to raise your blood sugar level, such as: * 1/2 cup (118 milliliters) of fruit juice * 1/2 cup (118 milliliters) of regular (not diet) soda * Five or six pieces of hard candy Recheck your blood sugar 15 minutes later. If it's still too low, have another serving and test again 15 minutes later. Repeat as needed until your blood sugar reaches at least 70 mg/dL (3.9 mmol/L). After exercise: Check your blood sugar again
After exercise, check your blood sugar right away and then several times during the next few hours. Low blood sugar is possible even hours after exercise. If you do have low blood sugar after exercise, eat a small carbohydrate-containing snack, such as fruit or crackers, or drink a small glass of fruit juice. Exercise may seem like enough work on its own. But testing your blood sugar before, during and after you exercise may be just as important as the exercise itself.
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