Exercising to lower blood sugar

[Mark T]

I've changed my exercise regime a little to better fit into my day. I'm going for a walk of at least 1km during my lunchtime (I can push 2 km with a fast pace) and having a short session on the Wii in the evenings after I've tucked my little boy in bed.

This arrangement leaves me some personal time in the evening! Yay!
But it doesn't seem to have an impact on my blood sugars! Boo!

But then, I'm finding that exercise actually doesn't seem to have much impact at all. Gretchen Becker's book suggests that low level exercise (walking) only causes the fat to get burnt and not for muscles to consume blood glucose. My problem is that I'm not a jogger. I could walk for hours, but jogging, I've never got on with it.

Does anyone else find that exercise has a beneficial direct impact on their blood sugar? - although moderate and strong exercise I believe you have to be wary of triggering a liver dump (for my Wii sessions I usually have my daily small glass of orange juice just before).

In the long run, even walking is going to be good for blood sugars since it will help lower the fat levels I have, which will lower insulin resistance (not that apparently I have too much of that),

It's a good thing that I have lots of garden DIY planned for this summer, because I suspect that will burn some sugars 🙂

 

[Northerner]

Regular exercise will have sustained beneficial effect on your BG levels Mark. There may not be an immediately discernible dip, but the effects continue long after the exercise session is complete and also have a cumulative effect on improving insulin sensitivity. My levels are much more predictable and stable when I am exercising regularly, so keep up the good work! 🙂

 

[Andy HB]

I found that a 30min walk could drop my levels by 2 or 3 points easily after diagnosis. But I guess that it is very dependent on several factors, such as how sensitive to insulin you are, what meds you are on etc.

But as Northey says, exercise is beneficial in the long term and so it is still worthwhile pursuing it.

Good luck,

Andy 🙂

 

[Mark T]

Thanks Alan and Andy,

Unfortunately exercise seems to not have that much of an impact for me in the short term. My theory is that I have an issue with insulin production and not insulin resistance. in the long term, the exercise had helped with dropping the weight which has impacted my levels (I'm not willing to credit metformin alone with a drop from a meter average of 9 to average of 7.7)

I want to keep up the lunchtime exercise as it gets me out of the office although it could mean that I end up using diabetes as an excuse to not attend lunch time conference calls 🙄 that would be a shame

I don't suppose El President would lend me a few million shekles, then I could have a nice big house and burn up lots of energy running around a mansion 😛

I guess I'm going to regret writing this, but I suspect I ought to just look forward to when my toddler gets old enough that I do actually have to run to keep up with him, rather then the fast walk pace I need to use now.

 

[Bolddog]

......................But then, I'm finding that exercise actually doesn't seem to have much impact at all. Gretchen Becker's book suggests that low level exercise (walking) only causes the fat to get burnt and not for muscles to consume blood glucose. ................

This may explain why hill walking does much more for me than walking on the flat ( my knees are to old for jogging ). Do you, by any chance, have a hill near to where you work

Several times I've been told if the exercise doesnt cause some sweating then its not going to do much for you - it got to do with giving the respiratory and pulmonary systems a good work out.

 

[Andy HB]

This may explain why hill walking does much more for me than walking on the flat ( my knees are to old for jogging ). Do you, by any chance, have a hill near to where you work

Several times I've been told if the exercise doesnt cause some sweating then its not going to do much for you - it got to do with giving the respiratory and pulmonary systems a good work out.

I'd sort of agree with that. I try to aim for 4 miles/hr walking pace for about an hour (but it's probably a little below that in reality).

No hills though for me (apart from a bridge over the M25!!), 🙂

 

[Andy HB]

I don't suppose El President would lend me a few million shekles, then I could have a nice big house and burn up lots of energy running around a mansion 😛

'El Presidente' wishes to point out that there is a comprehensive exercise facility already available on the island for all forum residents.

It comes with it's own brigade of hula-girls for the lads and bronzed adonises for the lasses (he is an equal opportunities employer after all).

Andy 🙂

 

[cath12134]

Have you tried doing some weight training?

 

[Nuttyal]

When first diagnosed with type 2 a few weeks ago, my BG levels were at 26, and I must admit to having been a "couch potato". The diagnosis gave me the much needed kick up the backside.
I am now making the effort to do an hours walk every day (weather permitting) which includes a good incline to get the cardio-vasculars working. I have also dusted off the cob-webs from the rowing machine for when the weather is not so good.
My wife has been very pro-active by coming on walks with me.
I began testing my BG's about an hour after the walks and found my levels had dropped quite significantly (6's & 7's) which was very satisfying.

Now after a few weeks of regular exercise and a change to a much more healthier diet, my latest seven day BG average is now down to 8.9. Still got some more work to do to bring the levels down to 6's & 7's and to keep them there.

 

[Northerner]

...Now after a few weeks of regular exercise and a change to a much more healthier diet, my latest seven day BG average is now down to 8.9. Still got some more work to do to bring the levels down to 6's & 7's and to keep them there.

Well done Al, that's terrific progress 🙂

 

[rhall92380]

Vigorous exercise and dietary changes enabled me to get my HbA1c levels to consistetly less than 5%. It took 6-12 months but well worth the effort! Keep up the good work.

Richard

 

[rhall92380]

Vigorous exercise and dietary changes enabled me to get my HbA1c levels to consistetly less than 5%. It took 6-12 months but well worth the effort! Keep up the good work.

Richard

Before I get shot down I realise not everyone will be fortunate enough to achieve tight control via exercise and diet, but I do believe it's still worth the effort.

Richard

 

[everydayupsanddowns]

I'm another one for whom exercise (including walking) has a marked effect. I have seen a 5-6 mmol/L drop following 20-30 mins brisk walking. Is it different for T1s I wonder? Would T2s expect less dramatic effect because of greater insulin resistance?

 

[Doghouse]

Hi Mark,
I find exercise essential to keep sugars under control. At the moment I have a flu like illness, and sugars are all over the show. I?m not sure how much of this is my body responding to illness stress by causing my liver to raise glucose output, and how much is due to illness induced torpor.
I find in the hills I have to continually down carbs at a certain rate , or a hypo is inevitable. Depending on the terrain, I may have to take as much as 60g carbs without insulin..
If BS is high at bedtime, but insufficiently high to have to break out a needle, I take the dog up my nearest hill and back, a round trip of about 0.8mile, then do 20minutes of Tai chi. Last week I had a 9mmol/l, which ended up as a 5.7. I went from gloom to having to eat before going to bed in the space of less than an hour!
Mike

 

[Mark T]

Thanks for all the suggestions, advice and encouragement everyone!

I'm guessing a couple of things, 1) that it is worth me buying hand weights and/or medicine ball to supplement my evening exercises - the biggest problem is identifying somewhere to store them in my very small house in which every spare nook and cranny is packed with toddler toys 2) that I probably need to plan to do some pre- and post- exercise blood tests sometime to see if it really is a zero effect that I'm getting.

Unfortunately living in Essex, there isn't really any nearby hills really worth the name (I used to live in Lancashire, I think that is a fair statement).

 

[sparkly1]

Hi Mark t have you thought of trying kettlebell training. it is an excellent form of keep fit. you only need one bell and it is quite small, but heavy, so needs no space for storing, makes a good door stop too when not in use. check it out.

 

[MCH]

1) that it is worth me buying hand weights and/or medicine ball to supplement my evening exercises - the biggest problem is identifying somewhere to store them in my very small house in which every spare nook and cranny is packed with toddler toys

Could you start with weights conveniently found in your kitchen cupboard? (2 tins of something or another OR a couple of cartons of milk?) 😉😉😉

 

[cath12134]

Now after a few weeks of regular exercise and a change to a much more healthier diet, my latest seven day BG average is now down to 8.9. Still got some more work to do to bring the levels down to 6's & 7's and to keep them there.

Excellent work!! Well done 🙂