Check In Before You Work Out: Self-Monitoring and Physical Activity

In the summertime many people head outdoors at every opportunity. If you’re one of them, you’d probably slather on the sunscreen before venturing into the sunshine. It’s smart to protect your skin from the sun’s harmful rays. You’ll want to take that same commonsense approach to monitoring your blood sugar levels when it comes to physical activity.

This Active Living article is about blood sugar monitoring and physical activity.

• It describes how to manage your blood sugar levels before, during, and after physical activity.
• It also recommends how to keep yourself hydrated before, during, and after you exercise.

Check your blood sugar readings when you plan on getting some physical activity — whether it’s gardening, playing softball, or power walking.

Keeping an Eye on Your Health

Being active is an important cornerstone of a well-rounded diabetes and weight management program, and self-monitoring should be the foundation of your activity plan. As you lose weight and your body becomes more fit, it also becomes more sensitive to insulin. If you take insulin or certain diabetes medications, your blood sugar may dip too low when you engage in physical activities. Only monitoring can help you see where your blood sugar levels are before, during, and after exercise.

To get the greatest — and safest — benefits from being active, follow these recommendations from physicians and diabetes educators:

Before you start: Check your blood sugar twice. Measure it 30 minutes before you start, then again just before you begin your activity to see if your blood sugar is stable, rising, or dropping. If it’s on the high side or rising, wait until it stabilizes. If it’s on the low side, grab a small snack. Once it’s stable, grab your activity gear and go for it.

During your activity: If you plan to exercise for an hour or more, be prepared to check your blood sugar every 30 minutes. If you are going to be active for more than an hour, bring a carbohydrate-containing snack with you, like a fresh piece of fruit. This advice is especially important for people who take medication or insulin to manage their diabetes.

After you finish: Check your blood sugar. If it’s on the low side, grab a small snack.

Stay Hydrated!

When you are active, your body perspires; you lose fluid through your sweat. It’s important to replenish these lost liquids before, during, and after your activity. Drink water before, during, and after. If your activity lasts more than an hour, drink a sports drink or diluted fruit juice.

Summary

• Checking your blood sugar is especially important if you’re taking insulin or medications to manage your diabetes.
• Being active is a key part of managing your diabetes and your weight. Checking your blood sugar should be the foundation of your activity plans.
• Measure your blood sugar twice before you start the activity. You want your blood sugar to be stable beforehand.
• If your activity is going to last more than an hour, check your blood sugar every 30 minutes.
• Stay hydrated. Drink water before, during, and after your activities.