Understanding these patterns can help you prevent your blood glucose from going too high or too low. People taking insulin or insulin secretagogues oral diabetes pills that cause your pancreas to make more insulin are at risk for hypoglycemia if insulin dose or carbohydrate intake is not adjusted with exercise.

Checking your blood glucose before doing any physical activity is important to prevent hypoglycemia low blood glucose. Talk to your diabetes care team doctor, nurse, dietitian, or pharmacist to find out if you are at risk for hypoglycemia.

This may be:. Check your blood glucose again after 15 minutes. If you want to continue your workout, you will usually need to take a break to treat your low blood glucose. Keep in mind that low blood glucose can occur during or long after physical activity.

It is more likely to occur if you:. Each situation for each person will require an individualized response. That being said, both Vieira and Oerum suggest taking notes and tracking your experience so that you can learn from your experiences.

You may find that for you personally, particular activities have a predictable BG spike effect. Over time you can develop a routine that allows you to both get the exercise you need and anticipate those frustrating spikes.

Once you understand why BG levels spike during exercise, and accept that this is not necessarily a bad thing, you will hopefully notice a mental shift, away from being frustrated and disappointed toward appreciating what you can do in response. While there is no one-size-fits-all guidance, know that over time you can build an exercise routine that includes small amounts of glucose and insulin dosing that keeps your BG levels manageable.

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You get the maximum effect of this type of cardio training by doing it regularly. The effect is cumulative, and over the long term, it significantly helps blood sugar control.

High-intensity interval training HIIT combines both aerobic and anaerobic forms of exercise. It alternates more extended periods of cardio with short bursts of high-intensity activities. In other words, HIIT gives you the best of both worlds!

Thanks to the wide variety of exercises available under the HIIT workout umbrella, you can easily tailor this method to suit your lifestyle while reaping the benefits of glucose control and shedding abdominal fat.

Never discount the positive effect a stroll in the park can have on your health. Walking causes your heart to beat a little faster and your breathing rate to increase. This is going to promote your muscles to use more glucose and helps regulate your blood sugar levels.

In fact, a study published in Diabetes Care shows that three short minute walks a day are as effective at lowering blood sugar levels as one long minute walk at the same pace. The same study states that completing a short walk after your evening meal has the most significant effect on regulating your blood sugar levels.

Remember, exercise does not have to be vigorous to be impactful. Walking is an effective physical activity to help control your blood sugar levels. So, even a brisk walk after dinner can make a big difference to your metabolic health. Stability exercises improve flexibility and balance.

These types of exercises include yoga, tai chi, stretching, and balance training. These activities can certainly have a positive effect on blood sugar control.

As discussed in the International Journal of Yoga Therapy , studies have shown that yoga, in particular, is very beneficial in reducing blood sugar levels.

This is due to its combination of anaerobic exercise mixed with stress-relieving practices. It helps to reduce rising levels of cortisol, therefore controlling the rise in blood sugar levels. The positive effects of exercise on blood sugar control are clear.

But, are there negatives that you need to consider? In short, not really. However, there are a few things to keep in mind to exercise safely. If you are healthy and have no underlying health conditions or concerns, all exercise types are beneficial.

That is a fact. There are a couple of things to look out for to maximize your performance and metabolic health. As mentioned, high-intensity workouts can cause a blood sugar spike.

Once you know how your body responds to exercise, you can prevent blood sugar spikes. If you do find that you have a considerable glucose response to exercise, pay attention to your pre-workout fueling, hydration, and electrolyte intake.

This is where using a continuous glucose monitor for fitness and training may be helpful. If you have diabetes, all forms of exercise are highly beneficial. But, there are extra precautions to take when exercising. To ensure you exercise safely, check your blood sugar levels before, during, and after working out.

Never exercise if your blood sugar levels are too high or too low before you start. This is because it can raise or lower your blood sugar levels even further, potentially causing you to become unwell.

Prioritize bringing your blood sugar levels down before training. If you have high glucose levels and no insulin in your system, your blood sugar levels during a workout will soar. This also puts you at risk of diabetic ketoacidosis, a potentially life-threatening state where your body breaks down fat too fast.

High-intensity forms of exercise can also cause an excessive glucose spike. This is something to be particularly aware of if you have diabetes, especially type 1 diabetes, or use insulin medication. In the case of type 1 diabetes, the body cannot increase insulin levels to deal with the glucose spike.

Try eating a small snack to boost your blood sugar, then re-check your levels before exercising. Low blood sugar can also be a concern when working out, especially if you exercise for an extended period.

Check your blood sugar levels throughout exercising and lookout for signs of hypoglycemia, such as:. Understanding how your glucose levels change during exercise helps you exercise safely, reach your best performance, and meet your health goals. One way to monitor your glucose in real-time is to use a CGM for running , weight lifting, or other activities.

A CGM is a small sensor on the back of your arm you can wear for 14 days. Once in place, the CGM sensor will track your glucose levels at all times. This lets you see for yourself how your glucose levels react to specific foods, stress, or exercise.

Your blood sugar levels can significantly impact how your body feels and functions. When you join the Nutrisense CGM program , our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.

Ready to take the first step? Start with our quiz to see how Nutrisense can support your health. How It Works Nutritionists Journal.

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