Managing blood sugar can feel like a full-time job for folks living with diabetes, and it often seems as if every bite of food or dose of medication is under the microscope. But there's another piece to this puzzle that can help you to take control of your health — exercise.
And not just any kind of workout; the timing matters more than you might think.
Hi, I'm Dr. Jennie Ding, a lifestyle medicine physician trained at the University of Calgary, UBC, and Harvard Medical School and years of serving various communities across Canada. My journey has been dedicated to guiding those battling diabetes to make life-enhancing lifestyle shifts, focusing keenly on nutrition and lifestyle medicine approaches for blood sugar control, including when and how we move our bodies.
Eager to learn about optimizing exercise times for better blood sugar control? Let's explore deeper together.
Key Takeaways
Exercise in the afternoon can help people with type 2 diabetes manage their blood sugar better. Studies show that working out later in the day improves how our bodies handle sugar.
Exercising after meals is effective for lowering spikes in blood sugar. A short walk or quick activity right after eating helps keep blood glucose levels down, especially for those with prediabetes or type 2 diabetes.
Small bursts of exercise throughout the day, known as "exercise snacking," are useful for managing blood sugar levels. Activities like taking stairs and going for brief walks can make a significant difference without needing long gym sessions.
Monitoring your blood sugar before and after exercising is important to stay safe and see how workouts affect your glucose levels. Using devices like continuous glucose monitors (CGM) can help track these changes more easily.
Choosing exercises that suit your health conditions and keeping an eye on food intake around workout times are key to avoiding hypoglycemia (low blood glucose). Walking, cycling, and resistance training are good options for most people looking to manage their diabetes.
The Importance of Exercise for Blood Sugar Control
Moving helps keep blood sugar levels in check. It makes the body more sensitive to insulin, so sugar in your food goes into your muscles instead of hanging out in your blood.
Benefits of exercising for diabetics
Exercising does wonders for people with diabetes. It keeps weight in check and lowers blood pressure, which is crucial since high blood pressure can cause a lot of problems. More so, it makes the body better at using insulin and managing blood sugar levels.
This is a big deal for anyone fighting diabetes or trying to prevent it.
Regular physical activity is key for those aiming to control their blood sugar.
By moving more, we can also improve our heart health. Studies show that being active cuts down the chance of dying from heart-related issues by 40% among diabetics. Plus, hitting 150 minutes of exercise a week slashes the risk of developing diabetes by nearly half (46%).
That's powerful stuff—it means that staying active could help keep me healthy longer, avoid some complications tied to diabetes, and make our bodies work better overall.
Factors to consider before exercising
Knowing the perks exercise has for managing diabetes, it's important to think about a few things before starting. One key factor is adjusting your insulin routine and what you eat to dodge low blood sugar levels during workout.
For those of us starting physical activity, whether it’s interval training or resistance exercises, these tweaks ensure we stay safe and get the most out of our efforts.
Another consideration is the type of exercise that suits your body best. Not all moves are good for everyone, especially if you're dealing with heart disease or high blood pressure alongside diabetes.
Choosing activities that match your health status helps in lowering blood glucose and keeps other risks at bay. Pregnant women should aim for mild to moderate activities most days to keep their blood sugar stable and prevent/control gestational diabetes without going overboard.
It’s all about finding that balance to manage our condition effectively while staying active.
Exercise Timing for Blood Sugar Control
Picking the right time to work out can make a big difference in your blood sugar. Studies show that whether you choose morning or evening, before eating or after, affects how well your body handles sugar.
Best time of day to exercise
A new study caught my eye. It showed that adults with type 2 diabetes who did intense cardiovascular exercises in the afternoon saw better control of their blood sugar levels. This could be because our bodies naturally dip in blood sugar later in the day or early evening, enhancing insulin sensitivity and glycemic control.
One study noted that a single session of morning high-intensity interval training (HIIT) raised glucose levels measured by continuous glucose monitoring (CGM) compared to no exercise or late-afternoon HIIT, which showed lower overnight and next-day glucose levels.
In another study, individuals with type 2 diabetes who engaged in midday exercise saw superior improvements in A1C levels compared to those who exercised in the morning. This suggests that the time of day you choose to exercise can significantly impact your glycemic control and cardiorespiratory fitness, with females particularly benefiting from afternoon moderate-to-vigorous physical activity
The World Health Organization's 2020 Physical Activity Guidelines suggest at least 150 minutes of moderate-to-vigorous activity per week.
I tried switching my exercise routine to afternoons to see how it felt. Within days, I noticed a difference in my blood sugar levels from my continuous glucose monitor numbers. This personal test once again demonstrated that it's about HOW we do, WHAT we do, especially for managing conditions like diabetes mellitus or improving insulin sensitivity.
Afternoon workouts might be the key for better blood sugar control.
Morning vs afternoon exercise
Researchers found that the time of day you exercise can affect your blood sugar levels.
Here’s what they discovered:
Afternoon Exercise: Exercising between 2 PM and 6 PM can enhance insulin sensitivity and lower blood sugar levels more effectively than morning workouts. This timing aligns with the body's circadian rhythm, which naturally aids carbohydrate metabolism and glycemic regulation.
Morning Exercise: Exercising in the morning can help keep your blood sugar stable and reduce the risk of it dropping too low later in the day. Fasting exercise, or working out before breakfast, may rely more on stored fuels like fats and glycogen, potentially increasing insulin sensitivity and significantly decrease 24-hour glucose levels.
BUT, if you have type 1 diabetes, have poorly controlled blood sugar, are on any medications, or are new to exercise, you should definitely exercise with caution as intense exercise can spike your blood sugar (but may also lower it depending on what medications you are taking, how intensely you are working out, and many other factors). So consult your health provider to make sure you are staying safe and active.
Before vs. after meals
After talking about morning vs afternoon exercise, let's move to another critical choice: exercising before or after meals. From my experience and what research shows, timing matters a lot for blood sugar control.
Exercising before meals can lower your starting blood sugar levels and boost how well your body uses insulin after you eat. This is especially true if you're like me, working to keep your blood sugar in check.
Then there's exercising after meals—a method I find particularly effective. Studies show that a short walk or a "burst" of activity post-meal brings down the spike in blood sugar that comes after eating.
This approach works best for those managing prediabetes or type 2 diabetes because it targets the high sugars right when they happen. But here’s a note of caution: if you have type 1 diabetes and go for more than half an hour, watch out for hypoglycemia (low blood glucose).
If you have diabetes (especially if you are new to exercise), keep your activity level light to moderate to avoid any sudden drops in your blood sugars.
Exercise snacking
Moving from the timing of exercise around meals, let's talk about another approach—exercise snacking. It may sound like it involves food, but it's really about fitting small bursts of activity into your day.
Exercise snacking can be a game changer, especially for those looking to manage blood sugar levels.
As someone who always looks for ways to stay active and keep my blood sugar in check, I've tried this method myself. Think of taking short walks or doing a few minutes of resistance training after each meal.
This helps in reducing blood glucose concentrations and cuts down the risk of heart disease. The idea is to start these activities about 30 minutes post-meal since glucose levels peak within 90 minutes after eating.
By incorporating light to moderate exercises during this mid-postprandial period, we're using meal-derived glucose more effectively which aids in lowering our blood glucose levels.
A little movement goes a long way.
I found that by spreading out my physical activity throughout the day—taking stairs instead of elevators, going for brief walks during breaks—I could lower my blood sugar levels for up to 12 hours after exercising.
It was surprising how simple moves made such a big difference without needing long gym sessions.
Monitoring Blood Sugar During and After Exercise
Keeping an eye on your blood sugar levels while you work out and after is key. You'll want to use a glucose meter or a continuous glucose monitor (CGM) to check it. This helps you stay safe and make sure your exercise is doing what it's supposed to for your blood sugar.
When to check blood sugar
I always tell my clients how crucial it is to keep an eye on their blood sugar levels, especially after stepping up their exercise routine. Frequent checks can shield you from the lows that might follow a good workout session. Here's a rundown of when I advise them to monitor their glucose:
Before exercise: This check tells you if you're good to go or if you need a snack to boost your sugars before starting.
During exercise: For those long sessions, especially, it's smart to check mid-way. If you're doing something intense or lasting more than an hour, this becomes even more important.
Right after exercise: Your levels can drop suddenly post-workout, making this check critical for understanding how your body reacts and adjusting your next meal or snack accordingly.
Several hours after exercise: Exercise affects everyone differently; some may experience drops in their blood sugar several hours later. It's wise to check again 2-3 hours after cooling down.
Using continuous glucose monitoring (CGM) devices has been a game-changer for many of my patients. These tools make it easier to catch those sneaky changes in blood glucose that traditional monitoring might miss.
From personal experience, I've learned these checks aren't just about numbers— they guide how you fuel your body pre- and post-exercise and, ultimately, how you feel throughout your day. Adjusting snacks and meals based on my CGM data has helped me maintain steady energy levels without the fear of unexpected lows.
In essence, managing diabetes requires a keen eye on how activities like exercise impact blood sugar levels. Keeping tabs at these key times allows for better control and helps prevent hypoglycemia during and after being active.
Signs of low blood sugar during exercise
Knowing when to check your blood sugar is important. It's just as critical to recognize the signs of low blood sugar during a workout. Here are the signals you need to watch out for:
Feeling shaky or weak - This happens because your muscles and organs don't have enough glucose to perform well.
Sweating more than usual, even if you're not working very hard - Your body tries to cool down from the unexpected drop in blood sugar.
Suddenly feeling very hungry - Even if you ate before exercising, low blood sugar can trigger strong hunger pangs.
Getting dizzy or lightheaded - Low blood glucose affects your brain too, making it hard to stay balanced and focused.
Experiencing mood changes, like irritability or confusion - When your brain lacks glucose, it's tough to think clearly, affecting how you feel.
Having a headache that comes on fast and strong - A sudden headache without another cause could signal dropping blood sugar levels.
Paleness of skin - Less circulation can make your face and lips lose color.
Fast heartbeat without much effort - Your heart tries harder to pump when glucose levels are low.
If you notice any of these signs while exercising, stop immediately and check your blood sugar. Have a small snack if needed to avoid hypoglycemia – a dangerous dip in blood glucose that needs quick treatment with carbohydrates or diabetes medications like insulin.
Always keeping some carbohydrates handy during workouts is smart for quick energy boosts and preventing severe drops in glucose levels. Balancing aerobic activities with proper nutrition helps maintain steady blood sugars and improves overall diabetes management. And making slight adjustments to basal insulin might be necessary depending on the intensity of your exercise.
This approach has helped many people stay safe while getting physically fit despite having diabetes or high blood sugar issues.
Impact of exercise on blood sugar levels
Exercise does wonders for blood sugar. It's like magic, but real. For example, just 40 minutes of cycling twice a week can really change your blood sugar numbers. After doing this for 8 weeks, people saw their fasting blood sugar and their 2-hour post-meal blood sugar levels drop.
This is huge because it means exercise makes your body better at handling sugar.
Walking or running on a treadmill also has big benefits for anyone trying to control type II diabetes. These activities help lower how much sugar stays in the blood. Plus, they make the body more sensitive to insulin, which is crucial in getting your cells to use up that sugar instead of letting it build up in the bloodstream.
You see, when you move more, you burn off extra energy – which alone helps keep your sugars down – and your muscles get better at pulling glucose out of the blood and using it as fuel.
This double action keeps those numbers where we want them and fights diabetes head-on.
Final Considerations
Making a plan that fits you is key. Think about what exercises feel good and how to keep your sugar levels right after working out.
Individualized exercise plans
I encourage everyone to have an exercise plan made just for them. This is crucial in managing blood sugar levels, especially for those with type 2 diabetes. A good plan pays attention to your body's needs and what you enjoy.
It will include cardio, strength training, and flexibility exercises, all key in diabetes care.
For beginners, start simple. You can use a at home stationary bike or take walks daily. If you are working out at home, you can consider adding some small hand weights to better engage your muscles. Always remember to do some stretching at the end of each workout session to decrease soreness and improve circulation.
For those more advanced in fitness, mix things up heavier weights for strength training. You can also include resistance bands exercises and perhaps even use a treadmill desk to keep moving even while working.
This way of planning keeps you motivated and makes it fun so that we can keep on moving our bodies throughout the day.
Exercises to avoid for diabetics
Managing blood sugar is key for diabetics. So, choosing the right exercises and avoiding others can prevent health issues. IF you are new to exercise, here are some exercises to steer clear of:
High-impact sports like boxing—these can risk eye damage, soft tissue injuries
Weightlifting might raise blood pressure too much. If you have diabetes, you want to keep your blood pressure (not blood sugar) under 130/80.
Adventure sports, such as rock climbing alone, could lead to sudden drops in blood sugar.
Scuba diving by yourself increases the risk of hypoglycemia without immediate help available.
Always wear the right shoes for your activity and check your feet daily if you have neuropathy. Stop any exercise if you feel sudden pain to avoid nerve damage or other problems. Each person's needs vary, so it's good to talk with a doctor about what's best for you.
Maintaining proper blood sugar levels post-exercise
After a workout, I always check my blood sugar. This helps me see how the exercise affects it. Sometimes, right after moving my body, my levels drop. Other times, they might go up a bit.
It's all about finding balance.
To keep things steady, I have a small snack if my sugar feels low or plan meals around my gym time. Eating right helps avoid sudden drops or spikes in blood glucose. For anyone trying to manage diabetes or just keeping an eye on health, this routine makes a huge difference in staying balanced throughout the day.
Other lifestyle factors for blood sugar control
I also pay close attention to diet and sleep, besides my workout plan. Eating healthy foods helps manage weight and blood glucose control. Foods low in sugar and high in fiber are best.
They include fruits, vegetables, and whole grains. Staying away from processed foods is important too.
Getting enough sleep each night is key for blood sugar levels. Lack of sleep can make it harder to lose weight and can mess with your blood sugar. Strive for 7-8 hours of good sleep per night.
Together, these habits work with exercise to keep my blood sugar in check. They make a big difference in living a healthy life with or without diabetes.
Conclusion
Finding the right time to work out can make a big difference in managing blood sugar. Morning exercise, especially before breakfast, seems to be great for burning fat and improving blood sugar levels.
If you have diabetes, working out 30 minutes after eating helps lower your sugar even more. Not all exercises fit everyone the same way. It's key to check your blood sugar when you work out and watch for signs of it dropping too low.
Ready to take control of your health? Book a complimentary call with me to learn how to beat those tough cravings, spikes in your blood sugar, and get your health back on track.
FAQs
1. What's the best time to exercise for lowering blood sugar levels?
The best time to engage in moderate-to-vigorous physical activity, like aerobic activity and high intensity interval training, is when it fits into your schedule. However, exercising after meals can help lower blood glucose levels.
2. How does endurance training affect my diabetes treatment?
Endurance training such as bicycling or strength-training can improve glycemic control and aid in weight management. It's a key part of a healthy lifestyle for those with impaired glucose tolerance or diabetes.
3. Can vigorous exercise lead to complications if I have diabetes?
Yes, without proper precautions, vigorous exercise might cause hypoglycemia unawareness or even ketoacidosis. Always consult a health care provider before starting any new fitness regimen if you have diabetes or are new to exercise.
4. Does exercise help manage abdominal obesity associated with diabetes?
Absolutely! Regular aerobic activity helps reduce body mass index (BMI), manages LDL cholesterol and raises HDL cholesterol levels – all beneficial for combating abdominal obesity linked with cardiometabolic disease.
5. What role does diet play alongside exercising in controlling blood sugar levels?
A balanced diet complemented by regular physical activity helps maintain lower blood glucose. It also prevents nocturnal hypoglycemia caused due to intensive insulin therapy and oral antidiabetic medication use.
6. Are there risks associated with exercising too much while having diabetes?
Overdoing physical activities could lead to low blood sugar levels and hypoglycemia. Moderation is key – remember not to overexert yourself while aiming for better glycemic control.
References
https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes
https://diabetesjournals.org/care/article/39/11/2065/37249/Physical-Activity-Exercise-and-Diabetes-A-Position (2016-10-11)
https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise
https://www.verywellhealth.com/time-of-day-to-workout-diabetes-7547000 (2023-06-20)
https://www.eatingwell.com/article/8011727/best-time-to-exercise-for-blood-sugar/
https://health.clevelandclinic.org/exercise-and-your-glucose-levels-does-timing-make-a-difference
https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-and-exercise/art-20045697
https://www.gwhospital.com/about/blog/best-time-exercise-if-you-have-diabetes
https://www.webmd.com/diabetes/exercise-guidelines (2023-02-23)
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