The Connection Between Exercise and Blood Sugar
Since blood sugar is directly tied to energy usage and fat metabolism, many wonder, “Can exercise lower blood sugar?” In most cases, moderate-intensity exercise does lower blood sugar, but the results are usually short-lived. This means you must implement a consistent workout routine to ensure exercise will lower your blood sugar long-term.
Still, you must choose your physical activities wisely because, for some people, high-intensity exercise does raise blood sugar for a short time, as the resulting stress hormones can spur the release of stored glucose. However, how long someone’s blood sugar stays elevated after exercise can vary, and avoiding glucose-heavy foods and opting for calmer evening workouts can help you avoid this issue.
Although understanding the relationship between exercise and blood sugar is vital for maintaining optimal health, physical activity is only one way to manage glycemia. Eating a healthy, balanced diet, drinking lots of water, and limiting your intake of sugary, fatty, and salty foods can also be helpful. Board-certified nutritionists and expert health coaches can help you pinpoint lifestyle changes that may be the most effective for your individualized needs.
The Importance of Managing Blood Sugar Levels
Excess sugar makes you gain weight due to its high caloric value and the changes it can cause to your metabolism. Over time, high blood sugar levels can increase your risk of health complications. Some examples of hyperglycemia symptoms are:
- Blurred or impaired vision
- Dryness in the mouth
- Excessive urination
- Frequent infections, such as urinary tract or skin infections
- Increased appetite
- Intense thirst
- Kidney problems
- Persistent fatigue
- Slow-healing wounds or sores
Maintaining balanced blood sugar levels is crucial for metabolic and overall health. Insulin, a hormone produced by the pancreas, moves glucose from the blood into cells to be used for energy; effective blood sugar management supports insulin function and overall health.
Does Exercise Lower Blood Sugar?
Some moderate-intensity exercises can lower blood sugar by enhancing the body's sensitivity to insulin. Even one exercise session can significantly enhance insulin-stimulated glucose absorption in previously inactive individuals by at least 40%. However, these short-lived benefits typically fade within 48 to 72 hours after the last exercise session. Therefore, you should follow a consistent workout routine to facilitate long-term blood sugar control.
However, it is essential to choose your exercises wisely because not all types of exercise are the same, and you may experience different effects on your blood sugar depending on the intensity of exercise. Some physically demanding workouts, such as heavy weightlifting, sprinting, and competitive sports, may temporarily raise blood sugar due to stress hormones. Excessive adrenaline and cortisol levels can encourage the liver to release glucose into the bloodstream to fuel muscles. Nevertheless, this blood sugar spike typically normalizes within one to two hours.
The Best Exercises to Lower Blood Sugar
No one exercise is best for lowering blood sugar. Nevertheless, you should stick to moderate-intensity activities, as high-intensity workouts may cause blood sugar spikes. You should also choose exercises that you consider enjoyable to encourage consistency, which will ultimately maximize your health benefits. Some examples of physical activities that may help you manage blood sugar levels include:
- Walking
- Cycling
- Swimming
- Yoga
- Pilates
- Gardening
- Strength training with light weights
The time you exercise may matter more than the activity itself. Post-meal exercises can be particularly effective for blood sugar control—try walking after dinner or going for a calm morning swim after breakfast.
How to Avoid Blood Sugar Spikes During Workouts
As mentioned above, a great way to mitigate the risk of blood sugar spikes while exercising is to opt for moderate-intensity aerobic exercises or light resistance training. You should also avoid high-carbohydrate meals before physical activities and consider afternoon workouts to align with natural blood sugar rhythms, which usually result in a higher blood sugar level in the morning.
Practicing relaxation techniques like breathing exercises or meditation before or after workouts can also help by preventing stress hormones from stimulating the liver to release glucose. Lastly, if it applies to your situation, be sure to talk to your doctor about adjusting your insulin or blood sugar medication dosage before workouts to complement your workout habits.
Can Exercise Affect Hypoglycemia?
Excessive exercise can negatively affect people with low blood sugar. Therefore, anyone with a history of hypoglycemia should monitor blood sugar levels closely when working out. Some examples of symptoms someone with hypoglycemia may feel if their blood sugar drops too low while exercising are:
- Confusion
- Dizziness
- Fatigue
- Immoderate sweating
- Muscular weakness
- Rapid heartbeat
- Shakiness
- Unusual hunger
You may be able to avoid some of these symptoms by eating carbohydrates before your workout. Still, if you have a condition like hypoglycemia, you should consult a healthcare professional before starting a new exercise regimen.
Other Ways to Manage Your Blood Sugar Levels
Exercise is only one of many strategies that can be used to manage your blood sugar. You should still consult your medical provider for personalized guidance; they should have an idea of which approaches will work best for your specific situation. Some examples of techniques they may suggest to help keep your blood sugar levels under control are:
- Routinely monitor your blood sugar levels
- Maintaining a balanced diet with low-glycemic foods
- Limiting your intake of sugary, fatty, and salty foods
- Avoiding sugary beverages
- Staying consistently hydrated
- Controlling portion sizes
- Adopting a consistent eating schedule
The strategies above may vary in effectiveness for each individual—everybody is unique. Therefore, it may be beneficial to try a personalized holistic weight loss program centered around healthy eating to manage your blood sugar levels and weight simultaneously.
Find Support For Managing Your Blood Sugar Levels
Glycemia plays a significant role in overall health, making understanding the interplay between exercise and blood sugar important. While mild exercise can lower blood sugar, intense exercise does raise blood sugar in some situations. How long your blood sugar stays elevated after exercise will vary from person to person, but the effect usually lasts up to a couple of hours.
Even though doing an aerobic or a light-weight training exercise does lower your blood sugar in most cases, the effects are temporary just like those of a workout-induced blood sugar spike. Look for other ways, outside of exercise, that will lower your blood sugar, such as controlling portion sizes or adopting a consistent diet and eating schedule.
A holistic weight loss program focused on eating healthy, whole foods can help you maximize your blood sugar management efforts. The Weight Loss & Metabolic Reset and Flexible Weight Loss programs from re:vitalize are tailored to meet each member’s individual needs, helping them progress toward their unique wellness goals. Schedule an in-person or virtual consultation with our board-certified nutritionists and expert health coaches to discuss how our programs can benefit you.
