SAFE PRE_EXERCISE BLOOD SUGAR RANGE: BETWEEN 5.6 – 13.9 mmol/L
- At blood sugar levels between 5.6mmol/L and 8.3mmol/L; consume a carbohydrate snack before exercising.
- At blood levels between 8.4 and 13.9mmol/; exercise and delay consumption of carbohydrates until blood glucose levels are less than 8.3 mmol/L.
CAUTION ZONE !!!!!
If higher than 13.9 mmol/L
DO NOT EXERCISE until your sugar falls back within the range of 5.6 – 13.9mmol/L. Exercising with such high blood sugar ranges can lead to Ketoacidosis or place you in a Coma.
- Increase your water intake
- Take your medication if you haven’t done so to reduce your blood sugar levels.
- You can also initiate a very mild form of exercise like walking leisurely.
If lower than 5.6mmol/L
Follow the 15-15 rule:
- Have 15-20 grams of carbohydrate to raise your blood sugar. This may be:
- 4 glucose tablets (4 grams per tablet), or
- 1 glucose gel tube (15 grams per gel tube), or
- 4 ounces (1/2 cup) of fruit juice or
- 1 tablespoon of sugar or honey
- 1 1/4 cup of cubed water-melon or I/2 large very ripe banana
- Check your blood sugar again after 15 minutes. If it is still below 5.6mmol/L, have another serving of 15 grams of carbohydrate.
- Repeat these steps every 15 minutes until your blood sugar is at least 5.6mmol/L.
Keep in mind that low blood sugar can occur during or long after physical activity. It is more likely to occur if you:
- Take insulin or an insulin secretagogue
- Skip meals
- Exercise for a long time
- Exercise strenuously
To avoid hypos due to workouts
- Do not work out when your insulin will be at its peak – you should know when it peaks; it depends on the insulin you’re taking.
- You can exercise anytime provided it’s 2 hours before your bedtime.
- Skip alcohol before or right after you work out.
