One of the key fundamentals of diabetes management is physical activity. Physical activity can lower blood glucose, improve cardiovascular health, help with weight loss and maintenance, increase flexibility, muscle strength and endurance, and improve self-image, overall attitude, and quality of life. As an individual with type I diabetes, I make exercise a regular part of my life. Every other day, I go on a 45 minute hike in the woods with my Labrador retriever. One day while on my hike, my blood sugar started to drop. The symptoms of my low blood sugar worsened: fatigue, dizziness, sweating and spotty vision. Unfortunately, I did not have any glucose or carbohydrate sources on hand to correct the problem. I was in the middle of the woods without anything to eat. Then I remembered that I had an old pop-tart in my back pack. After finishing the pop-tart and resting I thought to myself, “what would have happened if I would have passed out.” Did I tell my wife where I was walking? I realized then that my lack of safety planning for exercise was not only irresponsible to myself but also my family! Having access to glucose at all times, whether it be while exercising, driving, spending time outdoors, etc., is a must if you ever experience low-blood sugar.
Safety and physical activity go hand in hand for individuals with diabetes. The American Diabetes Association recommends these steps to help you get ready for a routine that’s safe and enjoyable (American Diabetes Association, 2015) .
- Find out which activities will be safe for you, by talking with your health care team. Your health care provider’s advice will depend on the condition of your heart, blood vessels, eyes, kidneys, feet, and nervous system. He or she may recommend that you have an exercise stress test to see how your heart reacts to exercise. If the tests show signs of disease, ask what physical activities will help you without making your conditions worse.
- Learn your blood glucose response to exercise. Everyone’s blood glucose response to exercise is different. Checking your blood glucose before and after exercise can show you the benefits of activity. You also can use the results of your blood glucose checks to prevent low blood glucose or high blood glucose.
- If your blood glucose is high before you exercise (above 300), physical activity can make it go even higher, so be cautious about doing something active. For those with type 1 diabetes, if your fasting glucose level is above 250 and you have ketones in your urine, it’s best to avoid physical activity at that time.
- Learn how to avoid low blood glucose (hypoglycemia). Keep in mind that low blood glucose can occur during or long after physical activity. Low blood glucose is most likely if you: *Take insulin or diabetes medications *Skip a meal *Exercise a long time *Exercise strenuously
- If low blood glucose is interfering with your exercise routine, eating a snack before you exercise or adjusting your medication may help. Talk to your health care team about what is right for you. During activity, check your blood glucose if you notice symptoms such as hunger, nervousness, shakiness, or sweating. If your blood glucose is 70 or below, have 2 to 5 glucose tablets, ½ cup (4 ounces) of fruit juice, or ½ cup of a regular soft drink to raise your blood glucose. After 15 minutes, check your blood glucose again. If it’s still below 70, have another serving and repeat these steps until your blood glucose is at least 70.
- Plan to have water and snacks handy during activity. Drink plenty of water before, during, and after activity. If you are at risk for low blood glucose, always carry a source of carbohydrate so you’ll be ready to treat low blood glucose.
- Wear a medical identification bracelet, necklace, or a medical ID tag to protect yourself in case of an emergency.
Ohio State University Extension offers Dining with Diabetes several times a year be on the look out in your local paper or contact your local Extension office for upcoming programs.
American Diabetes Association Website, 2015. Accessed on June 26, 2015 at http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/blood-glucose-control-and-exercise.htm
