Though lowering your blood sugar levels is usually considered a major benefit to exercise, for some people with diabetes it can occasionally represent a danger.
Check your blood sugar frequently, especially right before, during, and after exercising. “Using a continuous glucose monitor makes this [process] much easier for patients,” says Dr. Hames. If it’s low, stop exercising and have 15 to 20 g of carbohydrates, which can be found in four glucose tablets, 4 ounces of regular soda or juice, or 1 tablespoon of honey. Wait 15 minutes and check your blood sugar again. Repeat this process as needed until your levels reach at least 100 mg/dL (milligrams per deciliter) .
Also let your doctor know if you’re starting a new or more intense exercise routine, so you can determine together whether you need to make any adjustments to your medication regimen or dosage, says Barrera. People with diabetes who regularly engage in major athletic feats, such as marathon running, often require months or years of trial and error to determine their optimal blood sugar management strategy during exercise.
If you’re concerned about blood sugar increases as a result of intense exercise, know that even if you have diabetes or prediabetes, the benefits of these activities usually outweigh the risks of these brief spikes. But if you’d rather avoid an increase, certain strategies can help. Try practicing relaxation techniques before and during intense exercise, moving your workout to the afternoon (early-morning exercise often causes a more dramatic spike), asking your doctor about adjusting your diabetes medications, and avoiding eating too many carbohydrates before or during your workouts.
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