Moving your body is one of the best things you can do for your health and your blood sugar. But if you live with diabetes, you've probably noticed that a good workout can also bring on a low, sometimes in the middle of a run and sometimes hours later on the couch.
The good news: a little planning goes a long way. Here's a simple before, during, and after game plan for walkers, lifters, runners, riders, and weekend warriors.
Why exercise can drop your blood sugar
When your muscles work, they pull glucose out of your blood for fuel. Exercise also makes your body more sensitive to insulin. According to the American Diabetes Association, that effect can keep lowering your blood sugar for up to 24 hours or more after you finish.
The ADA says lows are more likely if you:
- Take insulin or a pill that makes your body release more insulin
- Skip meals
- Exercise for a long time
- Exercise hard
Not sure if you're in a higher-risk group? That's a great question for your diabetes care team.
Before you start
- Check your number. The ADA says checking before any physical activity is an important way to prevent lows. A meter or a quick look at your CGM both work.
- Think about timing. How long ago did you eat? When was your last insulin dose? A long session soon after a big dose is a different story from a short walk after lunch.
- Pack your fast carbs. Put them somewhere you can reach without digging: a running belt, jersey pocket, or the outside pocket of your gym bag.
- Tell someone. Let a training partner, coach, or friend know you have diabetes and where your fast carbs are.
During your workout
Learn what a low feels like for you. Shakiness, sweating, a racing heart, sudden hunger, or feeling fuzzy can be easy to blame on a hard workout. When in doubt, stop and check.
For lows during or after exercise, the ADA's exercise guidance uses the 15-15 rule with a slightly higher number:
- Check your blood sugar.
- If it's 100 mg/dL or lower, have 15 to 20 grams of fast-acting carbs.
- Check again after 15 minutes. If you're still under 100, have another 15 grams.
- Repeat until you're back to at least 100 mg/dL.
Take a real break while you treat it. The ADA suggests making sure your blood sugar is back above 100 before you start exercising again. Your workout will still be there in 15 minutes.
After you finish
This is the part people forget. Because your body stays extra sensitive to insulin, a low can sneak up hours later, including overnight after an evening workout or a long weekend ride.
- Check again after your session and keep an eye on your numbers later that day.
- Keep fast carbs on your nightstand after big training days.
- Pay attention to patterns. Jot down what you did, how long, and what your numbers looked like. Over time you'll learn how your body reacts to different workouts.
If lows keep getting in the way of your routine, talk with your care team. The ADA notes they may suggest a small snack before you exercise, a change to your medication, or both for long sessions.
What to keep in your bag
When you're sweaty and out of breath, you want something pre-measured and easy to open. No juice boxes rolling around, no guessing. A few options from Elovate:
- Elovate 15 glucose powder packets have 15 grams of glucose in each slim, waterproof packet. The powder dissolves in your mouth, with no water needed. One packet is one 15-gram serving, and they come in flavors like Black Cherry, Strawberry, and Watermelon.
- Elovate Glucose Tablets are chewable, with 3.8 grams of glucose per tablet, so 4 tablets give you about 15 grams. Each tube holds 10 individually wrapped tablets in Blueberry, Grape, Peach, and Raspberry.
- Elovate Glucose Gummies are a soft-chew option. One serving is 4 gummies, and each slim sachet holds 8 (two servings). Tear, chew, and go. Check the label for the exact grams per serving.
Bring at least two servings for a normal workout, and more for long runs, rides, hikes, or tournament days. That way you're covered if you need to repeat the 15-15 rule.
The bottom line
Exercise and diabetes go great together. Check before you start, carry fast carbs you can reach, stop and treat a low right away, and keep watching your numbers after you finish. Do that a few times and it becomes as automatic as lacing up your shoes.
This article is for general information only and isn't medical advice. Everyone's body, medications, and treatment plan are different, so talk with your doctor or diabetes care team before changing how you exercise, eat, or take your medication. A severe low is an emergency: if someone can't swallow safely or passes out, use glucagon if prescribed and call 911. Always follow the directions on product labels.
Photo by Peter Chilumba on Pexels