Ask Dana: Strength Training and Diabetes – Building Muscle to Control Blood Sugar
by IDS Director of Technology and Applied Research, Dana Roseman
- QUESTION
Dear Dana,
I have heard that adding strength training to my exercise routine is important but I have had a hard time getting started because of my diabetes. Any tips to manage my blood sugars for these workouts would be helpful as I get started in this new routine.
Stacey Small
Ft. Lauderdale, Florida
- ANSWER
Dear Stacey,
Absolutely! Most people living with diabetes focus on cardiovascular, or aerobic activity, like swimming, jogging or cycling. Strength training, or anerobic activity, plays by a different set of rules when it comes to blood sugar management. Many people are surprised to see their glucose rise with strength training activities and assume they did something wrong with their diabetes management.
First, I think it is helpful to understand the physiology. Resistant training includes short bursts of intense effort and this causes your body releases certain stress hormones. In turn, these hormones signal the liver to release stored glucose to give the muscles quick energy. Without diabetes, the pancreas automatically releases just enough insulin to prevent a rise. With PWD, that automatic response doesn’t happen and an elevated glucose shows up in fingersticks and continuous glucose monitor.
But it is important to keep in mind that a rise in your blood sugars does not mean the workout wasn’t effective or beneficial. Strength training is one of the best ways to improve long-term insulin sensitivity that will overtime lower your glucose numbers.
I always suggest managing this rise by adjusting your exercise order. If lifting weights tends to push glucose up and your aerobic activity tends to bring it down, then lets order them accordingly. When you put them together in the right sequence, they balance each other nicely. Doing strength training first and finishing with some cardio often leads to smoother numbers than doing it the other way around. Even a short walk after lifting can help blunt a post-workout spike.
Many people find the need to take a small amount of insulin for their anaerobic activities, especially if additional adrenaline hormones are released. One typically does not need extra carbs before strength training to prevent lows. However, you should always be mindful of the amount of active insulin on board – whether delivered through an insulin pump or injection.
In addition, timing of workouts makes a difference. Starting a workout with suspended or temporary decreased basal insulin can lead to post-exercise high BGs, while too much insulin on board can lead to low BGs once a cardio session begins. Resistance training can not only help increase insulin sensitivity in the future but possibly in the short term hours after a workout. You may need to adjust insulin after a workout.
While resistant training is good for overall health and wellness, it is extremely valuable for your diabetes management. With some solid strategies and planning, strength training can successfully be incorporated into your workout routine. To get started, adjust one thing at a time to build your own personal strategy. Or, give Integrated Diabetes Services a call for more assistance with your workouts and diabetes management!
As you already know, diabetes demands a lot of attention. It can help to track your progress with your new habits.
Choose a simple way to monitor and measure your change.
You might keep track of fewer highs after dinner or avoid rage boluses after meals. Set a time during the week to check in with your progress and consider any changes you might need with your goals. If something isn’t working, it’s not a failure; it’s just more information.
Reconsider your goal and consider adjusting it. A flexible mindset is one of the strongest predictors of sustained habit change.
Finally, make sure you have support for your healthy habits and intentions.
Find family, friends, co-workers or health professionals who can help support you. Technology can also be a good support with reminders, notifications and monitoring apps that can help remind you of your goals and keep track of your achievements.
Start with one meaningful change, but make it simple.
Add it to an existing routine and monitor your adherence and success. You’ll be surprised by how quickly these small changes help you achieve your health goals; you will see change not just in your blood sugars but in how confident you feel managing your diabetes.
If you need more individualized guidance in setting health goals and achievable diabetes outcomes, connect with our team here at IDS!
One Response
This information confirms my experience. Thank you for the input.
I’m a retired law enforcement officer and start almost every day with strength training but often don’t have time for aerobic to add to it. I’ve noticed that my BG goes way up during exercise. That did concern me and most people don’t understand what you’ve explained. Very helpful.