Exercising with Diabetes

Your doctor has probably told you that exercise is one of the best ways to manage your diabetes. If you're exercising, it's already a great start on your journey to better health. Physical activity increases insulin sensitivity and helps you maintain a healthy weight, sleep better, lower your cholesterol and slew of other benefits. Harvard Medical School reports that women with diabetes who commit to moderate exercise at least four days per week have a 40% lower risk of developing heart disease.

However, one of the reasons you might be hesitant to work out is you've heard about the possible negative consequences. Maybe you're worried that exercise will affect your blood sugar levels, and you'll have an "episode" while you're at the gym. So, what should you do?

When they work out, people with diabetes are at risk of developing hypoglycemia or low blood sugar. According to the American Diabetes Association (ADA), your blood sugar can drop while you're exercising, immediately afterward or even the next day.

Managing your blood sugar while staying active can seem like a juggling act at first, but don't let that discourage you. Keep these tips in mind:

• Ask your doctor if any medications you take can cause hypoglycemia. If so, your doctor can help you determine whether or not to lower your dosage before workouts.
• Don't skip any meals before exercising.
• The best time to exercise is 60 to 180 minutes after eating—and if you take insulin, check your blood sugar before working out. If your levels are below 100 mg/dL, have a small snack, then test again in 30 minutes. If it's over 250 mg/dL, you shouldn't risk working out.
• Have snacks handy during jogs or gym sessions. The ADA recommends consuming at least 15 grams of fast-acting carbohydrates (sports drink, soda, glucose tablets, etc.) if you start to experience symptoms of low blood sugar, such as shakiness, dizziness or blurred vision, during exercise. Stop exercising for at least 15 minutes, then check your blood sugar.
• Keep an exercise journal. For each session, write down the type and duration of exercise, time of day, your blood sugar readings and what foods you ate beforehand. You should see patterns after a few weeks and can use this information to control your blood sugar during future workouts better.
• Why not make your smartphone work harder for you? Apps and other devices can make your life easier. For example, the Glooko MeterSync Cable can connect your smartphone to your blood sugar meter and automatically sync your readings. A few of the many apps include Bezzy T2D, MySugr, Glucose Buddy, Beat Diabetes and Blood Sugar Monitor by Dario. Apps can help track daily carb intake, medication use, weight, blood sugar readings and activity level. Some also help you make smarter food choices.

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