The biggest problem for most insulin users, is the risk of their blood glucose going too low for up to two days after they exercise.
The biggest problem for most insulin users is the risk of their blood glucose going too low for up to two days after they exercise when you exercise your body needs extra energy from blood sugar also called glucose when you do something quickly like a sprint to catch the bus your muscles and liver release glucose for fuel exercise usually lowers your levels if
You take insulin or diabetes meds a boost in workout intensity or length can mean you’ll have to adjust your snacks medication or both talk to your doctor about what’s right for you the big payoff comes when you do moderate exercise for a longer time like a hike your muscles take up much more glucose when you do that this helps lower your blood sugar levels if
You’re doing intense exercise your blood sugar levels may rise temporarily after you stop an exercise that’s too hard can raise your blood sugar by making it harder for your muscle cells to use insulin a workout helps pump you up by causing small tears and muscle fibers when they heal your muscles are stronger but if you aren’t used to super tough workouts like
High-intensity interval training they can do so much damage that days go by before you feel like moving again during that time your muscle cells can’t use insulin well and that will boost your blood sugar if you’re so sore you can’t make your next gym session you probably need to dial it down there’s no rush it’s better to build intensity slowly as you get used
To a new routine you’re more likely to stick with it if you don’t feel like you’ve been through the wringer long-term diabetes can affect them over time blood sugar starts to build up in them a process called glycation good control over your disease can help delay it but the longer you have diabetes the more likely it will happen glycation can make your joints
Stiff and brittle pounding away with heat or making a lot of fast moves might be risky one wrong move could lead to an injury routines that if you do the same moves over and over can cause problems stiff joints can also take a toll on your balance setting you up for a fall on the other hand workouts like yoga pilates and tai chi are good choices they’ll help you
Build your strength balance and flexibility make a list of fun activities you have lots of options and you don’t have to go to a gym think about something you’ve always wanted to try or something you enjoyed in the past sports dancing yoga walking and swimming are a few ideas anything that raises your heart rate counts adventure sports like rock climbing or scuba
Diving should be safe if you’re in good health aside from diabetes make sure to get the right training don’t do these activities alone because you may need help if your blood sugar gets too low take some fast acting carbs like a sports gel glucose tablets or even a tube of cake icing with you get your doctors okay let them know what you want to do they can make
Sure you’re ready for it they’ll also check to see if you need to change your meals insulin or diabetes medicines your doctor can also let you know if the time of day you exercise matters check your blood sugar ask your doctor if you should check it before exercise if you plan to work out for more than an hour check your blood sugar levels regularly during your
Workout so you’ll know if you need a snack check your blood sugar after every workout so that you can adjust if needed but if you ask when is the best time to exercise it’s tough to get a straight answer the research is often conflicting ultimately timing should depend on your goals if your goal is to just get it done then the time of day won’t matter but if you
Have a specific goal the timing might make a difference before or after meals to improve blood glucose after meals exercise 30 minutes after the start of a meal this is because peak after meal glucose values typically occur within 90 minutes and initiating exercise during this time frame will help prevent glucose from rising out of the target thus protecting blood
Vessel walls from the damaging effects of excess glucose this could be as simple as going for a walk right after your meal for those leisurely meals that take a little longer make sure to get out for your walk as soon as you finish eating to decrease the risk of low blood glucose insulin users should wait for at least two hours after a rapid insulin injection before
Exercise as this is when the insulin action is no longer at its peak the biggest problem most insulin users face is the risk of their blood glucose going too low during exercise and for up to two days afterward exercising within two hours after meals increases the risk of low blood glucose even when insulin doses are decreased morning workouts for people with
Type 2 diabetes exercising first thing in the morning without eating is not ideal exercise at this time promotes an even greater release of glucose raising hormones which heightens insulin resistance this leads to an increase in blood glucose and not the lowering of blood glucose that is expected during moderate physical activity eating something before morning
Exercise helps limit the rise in glucose however for people with type 1 diabetes exercise done in the morning like 7 a.m before eating has a lower risk of late onset hypoglycemia compared to late afternoon like 4 pm exercise and it also improves blood glucose control on a subsequent day when considering your metabolism late morning workouts may have an edge morning
Exercise appears to increase the ability of muscle cells to metabolize sugar and fat and this type of effect will have a benefit on weight and type 2 diabetes afternoon workouts for people with type 1 diabetes afternoon exercise at 4 pm after having had lunch at noon has a higher risk of late onset hypoglycemia than morning exercise for those with type 2 diabetes
High-intensity interval training done three hours after lunch reduces blood glucose levels evening workouts for people with type 2 diabetes resistance exercise done both before and after dinner reduces after meal blood glucose however after dinner resistance exercise also reduces triglyceride levels which helps to decrease cardiovascular risks if you are competitive
And looking to improve your performance evening exercise may feel easier because less oxygen is required making workouts more effective do you dread the thought of setting an early alarm but are worried about how evening exercise will affect your sleep easy to moderate exercise before bedtime can actually promote deep sleep high intensity interval training can be
Performed in the early evening from seven o’clock to eight pm without subsequent sleep disruptions and may have a positive effect on appetite related hormones morning exercise increases alertness and helps cognitive function it also has the advantage that no matter what else happens during the day you have completed your physical activity regimen evening exercise
Can help you decompress after a busy day and help manage stress but if you are not wholly committed to an exercise routine if you leave it to the evening you run the risk of bailing in general the best time to exercise is one to three hours after eating when your blood sugar level is likely to be higher if you use insulin it’s important to test your blood sugar
Before exercising if the level before exercise is below 100 milligrams eating a piece of fruit or having a small snack will boost it and help you avoid hypoglycemia testing again 30 minutes later will show whether your blood sugar level is stable it’s also a good idea to check your blood sugar after any particularly grueling workout or activity if you’re taking
Insulin your risk of developing hypoglycemia may be highest 6 to 12 hours after exercising experts also caution against exercising if your blood sugar is too high over 250 because exercise can sometimes raise blood sugar even higher because of the dangers associated with diabetes always wear a medical alert bracelet indicating that you have diabetes and whether
You take insulin also keep hard candy or glucose tablets with you while exercising in case your blood sugar drops precipitously still not sure when to exercise don’t worry there is no bad time to exercise find the time that you enjoy and work with your diabetes team to develop strategies to keep your blood glucose on target if you enjoyed this video kindly press
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Transcribed from video
Best Time To Exercise When You Have Diabetes By Beat Your Diabetes
