Understanding Blood Sugar Spikes During Exercise and When to Continue

Introduction: Exercise and Blood Sugar

It has often been observed that blood sugar levels can rise during or after exercise, which can seem counterintuitive to those managing diabetes. However, this phenomenon is linked to the metabolic processes your body undergoes, particularly glycogenolysis and gluconeogenesis, which can increase blood glucose levels in healthy individuals when fasting. Understanding these intricacies can aid in managing your blood sugar levels more effectively.

Rising Blood Sugar Without Food

Physical activity can lead to an increase in blood sugar levels, especially for individuals who exercise on an empty stomach. This can be due to the processes of glycogenolysis and gluconeogenesis, which convert stored glycogen and fat into glucose, respectively. For a healthy person, an intense exercise on an empty stomach can result in a blood sugar spike. This is a sign of good metabolic activity in the body, but it is important to monitor these levels carefully.

Post-Meal Exercise and Blood Sugar

In contrast, exercising shortly after a meal can have the opposite effect. Walking or light exercise after eating can help to lower blood sugar levels by facilitating the uptake of glucose by the body's cells. There is no signal for your body to generate more glucose, as there is already an excess available in the bloodstream.

Personal Experience with Blood Sugar Spikes

Using a Continuous Glucose Monitor (CGM), I have personally observed these effects. For instance, when I go for a morning brisk walk on an empty stomach, my fasting blood sugar, typically in the 90-110 range, can rise to 140-150. If it's a run, the rise can be even more significant, reaching 180-200. My Ultrahuman CGM, which is linked to my Fitbit smartwatch, confirms these spikes and even sends me a message: "Good Spike!".

When to Continue Exercise

Given this information, the question arises: when should you continue to exercise if your blood sugar levels have already spiked? Personalized advice from a healthcare professional is essential, but for someone like me, a fitness enthusiast for nearly five decades, the advice is straightforward. If you've completed your exercise quota, there's no need to continue.

Allowing your body to manage the spike naturally is a sensible approach. However, if you're unsure about how to proceed, consulting with a healthcare professional or a certified fitness coach can provide valuable guidance. Some useful solutions include:

Monitor your blood sugar closely after your exercise sessions. Adjust your pre-exercise meal or snack to ensure consistent blood sugar levels. Consider water or a sports drink for hydration, which can also help stabilize blood sugar levels.

Consulting Healthcare Professionals

It's crucial to consult a healthcare professional for personalized advice, especially if you're managing diabetes. They can provide tailored recommendations based on your specific health condition and exercise routine. My own experience with a continuous glucose monitor has shown the importance of understanding these spikes and how to manage them effectively.

Conclusion

In summary, while exercise can lead to blood sugar spikes, especially on an empty stomach, it doesn't necessarily mean you should continue exercising beyond your quota. Listening to your body and consulting with a healthcare professional can help you make informed decisions about your exercise routine and blood sugar management.