Does exercise lower blood sugar or raise blood sugar? Doctor: If you don't pay attention to these points, it's better not to exercise!
Imagine a middle-aged man who loves health and has been suffering from diabetes for years. On the advice of his doctor, he decided to control his blood sugar through exercise. After a few weeks, he found that his blood sugar levels were rising instead of dropping, and he felt lost and depressed. Does this sound contradictory? In fact, it's a true story that reflects the experiences of many similar patients. If you or your loved ones are experiencing similar confusion, then this article will reveal the complex relationship between exercise and blood sugar changes and teach you how to avoid it.
Before we read on, let's clarify a key question: Does exercise lower or raise blood sugar? The answer isn't simple, but the right approach can make exercise a powerful weapon in your fight against diabetes. If you want to improve your health through exercise, but are worried that it may backfire, this article will provide you with the necessary guidance and practical advice.
Exercise and blood sugar control: a double-edged sword
1. How does exercise affect blood sugar?
The impact of exercise on blood sugar levels depends on several factors, including the type of exercise, its duration, intensity, and the individual's health. Typically, moderate aerobic exercise helps improve the body's sensitivity to insulin, which means the body can use insulin more efficiently to lower blood sugar levels. However, if you exercise too vigorously, your body produces stress hormones such as adrenaline and cortisol, which can temporarily raise your blood sugar. Therefore, it is crucial to understand the specific effects of exercise intensity and type on blood glucose.
2. Blood sugar management before exercise
Monitoring blood sugar levels is essential before starting exercise. If blood glucose is too low (less than 70 mg/dL), a small amount of carbohydrate should be consumed first to avoid exercise-induced hypoglycemia. Conversely, if blood glucose is too high (above 250 mg/dL), especially if it is accompanied by ketones, strenuous exercise should be avoided as this may lead to higher blood glucose.
Safe and effective exercise options: tailored for people with abnormal glucose metabolism
1. Ideal sport mode
For people with abnormal glucose metabolism, recommended exercises include:
Walking: A brisk walk of at least 30 minutes a day, which can be divided into several shorter periods.
Swimming: Water activities are joint-friendly and help improve cardiorespiratory fitness, 3 times a week for 30 minutes.
Cycling: Whether indoor or outdoor, cycling is a low-impact cardio exercise that is suitable for most age groups.
2. Implementation of the exercise plan
When developing an exercise plan, the individual's health condition, exercise habits, and preferences should be taken into account. It is advisable to start with low-intensity exercise and gradually increase the intensity and duration of the exercise. In addition, you should carry fast-acting carbohydrates (such as glucose tablets) with you during exercise to prevent hypoglycemia.
3. Monitoring and Adjustments
Continuous monitoring of blood glucose response is key to any exercise program. Blood glucose levels should be checked after exercise and the intensity and duration of the next exercise should be adjusted based on feedback. At the same time, work with your healthcare provider to adjust your medication dosage or meal plan to make sure your blood sugar is within a safe range.
Precise pre-workout adjustments: a balance of blood sugar and diet that cannot be ignored
Blood glucose monitoring: Monitoring your blood sugar before exercise is a critical step in ensuring safe exercise. It is recommended to test blood sugar levels at least 30 minutes before exercising. If your blood sugar is below 4.0 mmol/L (72 mg/dl), you should start with a carbohydrate-containing snack, such as a small piece of fruit or half a slice of whole-wheat bread, to prevent hypoglycemia during exercise.
Dietary modifications: Avoid eating large meals immediately before exercise, which can cause blood sugar fluctuations. Moderate amounts of low GI (glycemic index) foods can be consumed 1-2 hours before exercise, such as oatmeal or whole-grain bread, to help stabilize blood sugar during exercise.
Medication adjustments: For patients taking insulin or other glucose-lowering drugs, the dose of medication may need to be adjusted according to the doctor's guidance. Reducing the insulin dose before prolonged or high-intensity exercise is often necessary to prevent hypoglycemia from occurring.
Safe Execution During Exercise: Be alert to rapid changes in blood sugar
Real-time monitoring: For prolonged exercise, such as walking or cycling for more than 1 hour, it is recommended to bring a portable blood glucose tester to check blood sugar changes at intervals.
What to do: Carry fast-acting carbohydrates, such as glucose tablets or juice, to replenish immediately if you feel symptoms of hypoglycemia such as dizziness or shaking. Training your partner to understand your condition and emergency measures is also an important safety measure.
Post-workout recovery strategies: timely replenishment of blood sugar and nutrients
Blood glucose recording: Record blood glucose immediately after exercise and 1 hour after exercise to monitor the effect of exercise on blood glucose. This data can help adjust future exercise programs and diets.
Nutritional recovery: Proper protein and carbohydrate supplementation after exercise can help muscles recover and avoid a sharp drop in blood sugar. High-quality protein sources such as chicken breasts or legumes, as well as complex carbohydrates such as brown rice or whole-grain bread, are ideal.
These steps not only ensure blood sugar stability during exercise, but also help maximize the long-term health benefits of exercise, enabling people with diabetes disorders to engage in physical activity safely and effectively. With these practical tips, people with diabetes can get a better grasp of how to manage their condition during exercise.