Type 2 Diabetes and Exercise: How Exercise Affects Blood Glucose Levels and Using SIBIONICS GS1 to Monitor Your Glucose Progress
Exercise is one of the good things you possess if you are suffering from type 2 diabetes. Exercise reduces your blood glucose levels, improves the functioning of your body with insulin, and prevents long-term effects like heart disease. When you use a continuous glucose monitor like the SIBIONICS GS1, you can see how exercise affects your glucose in real-time. This book explains why exercise is essential, how different activities affect your glucose, and how to use the SIBIONICS GS1 to maximize your exercise.
Why Exercise Matters for Type 2 Diabetes
Exercise causes your muscles to burn glucose for energy, reducing the levels of glucose in your blood. Over time and with regular physical activity, your body becomes more sensitive to insulin. Better sensitivity to insulin means your cells become more effective at absorbing glucose, reducing your body's demand for extra insulin or other drugs. Exercise also facilitates weight loss and body composition, both of which contribute to regulating type 2 diabetes.
Benefits of Various Forms of Exercise
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Aerobic Exercise
Walking, swimming, biking, or dancing qualify under this category. Aerobic exercise increases your heart rate and breathing. At least 150 minutes a week of moderate aerobic activity, such as brisk walking, is recommended. Even a 10-minute post-meal walk can assist your body in using glucose and stop the post-meal spikes.
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Strength Training
Weight lifting, resistance band work, or body-weight exercises (push-ups and squats, for example) builds muscle mass. The more muscle, the higher your body is at storing and using glucose. Try strength training two or three times a week, working on all major muscle groups. Start all exercises with light weights or easy moves and gradually add more as you get stronger.
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Flexibility and Balance
Stretching, yoga, and tai chi improve flexibility and balance, which helps prevent injuries. These exercises also reduce stress, and lower stress can help keep your glucose stable. Try to include flexible work or gentle movement at least two days a week.
How Exercise Affects Glucose Levels
During exercise, your muscles need more energy. To meet this demand, they take up more glucose from your bloodstream. This rapid use of glucose leads to a reduction in your glucose level at and soon after exercise. Following exercise, your muscles continue using glucose to repair and grow, which can keep your levels decreased for several hours. Over time, through standard exercise training, your muscle cells make more "glucose transporters," so your muscle cells become better at taking glucose from your blood whenever you require it.
Zone 1 vs. Zone 2 vs. Zone 3
You can picture exercise intensity as three zones:
• Zone 1 (easy): You can talk normally. Examples include slow walking or gentle stretching.
• Zone 2 (moderate): To talk, is effort but a short chat can be initiated. Easy cycling or brisk walking fall under it. It uses fat and glucose for burning and should be worked under for the longer duration.
• Zone 3 (intense): Comfortable speaking becomes difficult for you. Running or highly fast cycling come in here. High intensity intervals of small durations increase the insulin sensitivity but prove harder to endure over an elongated time duration.
Monitoring Your Glucose with SIBIONICS GS1
The SIBIONICS GS1 CGM system tracks your glucose every few minutes and sends your information to an app on your phone. Here's how to use it before, during, and after exercise:
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Before Exercise
Check your current level of glucose using the GS1 app. If your level already is low (below your target range), consume a small protein and carb containing snack—such as a palm full of nuts and a serving of fruit—before you exercise. If you have high glucose, wait until it drops or use your correction care plan.
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During Exercise
Watch the trend arrows on the app. If you're falling quickly, slow down or consume a fast-acting carb (like a glucose gel or juice). If rising quickly, tracking food intake and fluid status can alert you to make changes during exercise.
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After Exercise
Monitor how low your glucose dropped and how quickly it returned to your normal level. Zone 2 workouts will cause a gradual glucose drop that can take an hour or so. Zone 3 training can cause a spike during exercise followed by a drop afterward. Use this to fine-tune your next session. If you see large drops, you might need a small snack afterward; if you see spikes, adjust your pre-exercise meal.
Tips for Safe and Effective Exercise with Type 2 Diabetes
• Talk to Your Healthcare Team
Talk to your doctor before starting a new exercise program. They can suggest safe levels of activity, any issues regarding your heart, and how to modify your medication.
• Start Slowly
If you're new to it, begin with 5–10 minutes of easy exercise and increase by a few minutes each week until you reach your goal.
• Remain Well Hydrated
Hydrate before, during, and after exercising. Being dehydrated will make glucose more difficult to manage.
• Pack Quick Carbs
Keep a little snack on hand—like juice, glucose tablets, or a granola bar—to use if your glucose level gets too low during exercise.
• Monitor Regularly
Use your SIBIONICS GS1 alarms to get a notice if your glucose moves out of range. Adjust your food, exercise, or medicine plan as needed.
• Mix It Up
Include aerobic, strength, and flexibility exercises weekly. Variety prevents plateaus and keeps workouts interesting.
• Rest and Recover
Plan at least one day of rest per week and respect your body's need for rest. Proper rest and recovery allow for muscle repair and improved insulin sensitivity.
Creating an Exercise Habit
Consistency is key. Begin with realistic targets—a 20-minute walk, three times a week, say—and increase the amount over time. Do an activity you love, whether it's dancing, hillwalking, or a team sport. Exercise with a friend or attend class for support. Use the SIBIONICS GS1 app to track progress and reward successes, such as more hours spent in your target glucose range or longer exercise periods.
