How to Lower Blood Sugar - Part2 Lowering Blood Sugar through Exercise

1 Consult a doctor about an exercise plan. While the following steps describe actions that are generally helpful for people with high blood sugar and associated health problems, they will not be as effective as specific recommendations tailored to your health problems and characteristics.

·         Visit your doctor or doctor-recommended nutritionist regularly to check on progress and keep an eye out for possible health problems that result from high blood sugar.

2 If you have diabetes, check your blood sugar levels before and during exercise.While exercise reduces blood sugar in the long run, it can actually increase your blood sugar in the short term by encouraging your body to produce glucose (sugar) to fuel your muscles.If you have diabetes or other health issues that require testing your own blood sugar, it's important to check your blood sugar levels before you begin exercising and about every 30 minutes during exercise.

• A doctor or drugstore may be able to provide you with a blood glucose meter or testing strip for testing your blood sugar.

3 Decide how to exercise based on the results of your blood sugar test. If you are diabetic, it's important to adapt your exercise routine to the results of a blood sugar test, as mentioned above. Decide whether exercising is safe at this time using these instructions, or the instructions your doctor provides for your specific case:

• If you blood sugar is lower than 100 mg/dL (5.6 mmol/L), raise your blood sugar before exercising. A small snack containing carbohydrates should accomplish this, such as fruit or crackers. If you do not eat any carbohydrates and exercise anyway, you risk experiencing shakiness and anxiety, falling unconscious, or even entering a coma.
• If the test result is between 100 and 250 mg/dL (5.6–13.9 mmol/L), no action is required unless your doctor instructed you otherwise. Continue to exercise.

4 Perform a ketone test if your blood sugar is above 250 mg/dL (13.9 mmol/L). If you are diabetic, and especially if you have type 1 diabetes, you should not exercise when blood sugar is high without first testing for ketones. These are substances that cause serious health problems if they build up, and exercising might increase their levels. Test your urine for ketones using as ketosis test strip from a drugstore, following the instructions carefully. Do not exercise if ketones are present, and test regularly if ketone levels are moderate or high. Seek medical attention immediately if you have very high ketone levels or if the ketone levels don't drop after 30–60 minutes.

• If your blood sugar is higher than 300 mg/dL (16.7 mmol/L), do not exercise. Wait for 30–60 minutes without eating, and test again to see if your blood sugar has dropped to a level that is safe for exercising. Let a doctor or nurse know if you experience this high level of blood sugar frequently or for several hours at a time.

5 Perform frequent, moderate exercise. Exercise helps convert glucose into energy, makes your body's cells more sensitive to insulin, and reduces excess fat, which is associated with high blood sugar. The more active you are, the less likely you are to have problems with high blood sugar.

• Aim for at least 30 minutes of moderate exercise a day, for at least 5 days a week. In total, you should exercise 150 minutes or more each week.
• Try to find an exercise that you enjoy; this way you will be more likely to stick with it in the long run. Fast walking, swimming laps, or bicycling are common choices.

6 Stop exercising and call a doctor if you experience pain or blisters. If you have diabetes or are at risk for diabetes, keep an eye out for signs that the exercise may be causing health problems. If you feel faint, have chest pain, suddenly feel short of breath, or notice blisters or pain in your feet, stop and call your doctor.