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CAN I PLEASE ASK HOW EXERCISE EFFECTS PEOPLE'S BS

When I first got diagnosed and started monitoring my BG I found the worst thing for me BG wise was the really intense exercise I have been doing for years doing trail running. I would start at a 6 and shoot up to a 15 at the end of a run not having eaten anything that day. It seemed to linger for a while. I went low carb and I ended up cutting back on the intensity which I did by keeping my HR down. After a few months of this I found I could start pushing harder again and my spikes post exercise were much smaller and dropped faster so I kept it up.

I haven't monitored for a while as my hba1c is fine but just stuck a libra on. After a good 50 minute run pushing hard and then breakfast, happy to see my BG in the 5s which is the lowest I have ever seen by a fair bit post food and running.

In my case I think exercise actually caused my BG levels to be on the high side as I had insulin resistance and my muscles couldn't get the fuel they needed so my liver kept dumping raising my levels and depleting insulin stores before I even ate anything! I used to be a lot more tired after running which I now realise was probably the high levels of insulin trying to get rid of the BG.

My advice is do lots of exercise and combine it with LC. However, if you are pushing hard treat it like eating and make sure you don't get really big spikes. If you do cut back the intensity a bit and give your body time to adjust. Combining the two (LC and exercise) is working really well for me.
 
LittleGreyCat said:
I try and walk around 4 miles each day, and this seems to bring my BG down a bit.
In the summer I cycle a few days a week if the weather is nice for a couple of hours. Again this brings my BG down to normal levels.
I don't think I've seen a spike after exercise but perhaps because I'm out for over an hour at a time I may spike near the start and then level out again.
I would love to run, but my feet and knees aren't up to it at the moment. I have to be careful not to walk too fast and over extend my legs because I start to get knee problems. I was getting up to an average of 4 miles an hour on a 6 mile walk at the start of the year but then had to ease back.

I do a 90 minute Yoga class once a week and should practice between classes but I am a bad person. I find the Yoga very good for working all the muscles, and also for relaxing. Breathing techniques can help you relax almost anywhere. In fact I just looked in the fridge, FOOD! deep breath, breathe out, relax. Sigh and walk away. :)
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I'm the same with chocolate! Deep breathes and walk away....fast! But that's great news on how your BS is after the walking. I'm going to be doing that and will monitor. Hopefully bring BS down. Yoga always sounds inviting but I've not yet tried it.
 
CL_in_NZ said:
When I first got diagnosed and started monitoring my BG I found the worst thing for me BG wise was the really intense exercise I have been doing for years doing trail running. I would start at a 6 and shoot up to a 15 at the end of a run not having eaten anything that day. It seemed to linger for a while. I went low carb and I ended up cutting back on the intensity which I did by keeping my HR down. After a few months of this I found I could start pushing harder again and my spikes post exercise were much smaller and dropped faster so I kept it up.

I haven't monitored for a while as my hba1c is fine but just stuck a libra on. After a good 50 minute run pushing hard and then breakfast, happy to see my BG in the 5s which is the lowest I have ever seen by a fair bit post food and running.

In my case I think exercise actually caused my BG levels to be on the high side as I had insulin resistance and my muscles couldn't get the fuel they needed so my liver kept dumping raising my levels and depleting insulin stores before I even ate anything! I used to be a lot more tired after running which I now realise was probably the high levels of insulin trying to get rid of the BG.

My advice is do lots of exercise and combine it with LC. However, if you are pushing hard treat it like eating and make sure you don't get really big spikes. If you do cut back the intensity a bit and give your body time to adjust. Combining the two (LC and exercise) is working really well for me.
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You did your own trial and error. You sussed out what worked for you and still manage to incorporate exercise and LC in your life in a way that brings your BS down. You are in remission I see. Well done. And thanks. One thing I know is that I won't be worrying over my exercise regime being too intense!!!!
 
Try brisking walking for at least 2Omins, follow by at least 3 compound body weight exercises (alternate between two groups of exercises for 2-3 sets each. Continue to brisk walk as you rest between the sets. Whole workout should last 35-45mins. 5-6 days a week will be good enough. Aim to maintain your weight if it is already ideal or lose some weight if u r overweight. Also aim to lose 1 inch off your waist each time u set a goal.

Besides directly lowering blood glucose, i read a 1990 diabete research that regular exercise can improve liver ability to control its counter regulatory hormones for glucose output to result in better glucose control.
 
millenium said:
Try brisking walking for at least 2Omins, follow by at least 3 compound body weight exercises (alternate between two groups of exercises for 2-3 sets each. Continue to brisk walk as you rest between the sets. Whole workout should last 35-45mins. 5-6 days a week will be good enough. Aim to maintain your weight if it is already ideal or lose some weight if u r overweight. Also aim to lose 1 inch off your waist each time u set a goal.

Besides directly lowering blood glucose, i read a 1990 diabete research that regular exercise can improve liver ability to control its counter regulatory hormones for glucose output to result in better glucose control.
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Thats very interesting. I've reached a very healthy weight. I'm going to try the brisk walking. One step at a time haha. Might introduce your otger suggestion if my hba1c doesn't do down another couple of notches!!!
 
Debanderz said:
Thats very interesting. I've reached a very healthy weight. I'm going to try the brisk walking. One step at a time haha. Might introduce your otger suggestion if my hba1c doesn't do down another couple of notches!!!
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Regarding lowering hba1c, i came across some research evidence that good anti oxidants status can reduce it in a statistically significant manner. I would first do a series of testing to determine the amount of carb that can be tolerated per meal and per day to keep the blood sugar level with good range, and at the same time consume stuff like tomato blend, vitamin c and lots of brightly coloured low carb veg. Good luck.
 
My bgs spike unless done with no stress.

When at my heaviest that cannot really be done as putting joggers on was stressful.
Less overweight, easier to dress and undress.
 
I am about to do a 5 mile fasted walk at around 120 bpm heart rate, I will interject over 200 pushups, at least one 40, the rest 30's. I will then do adhoc HiiT weights today (really focusing on form to not waste anything). I do other protocols with no real routine, such as HiiT static cycling. More focus is lean muscle mass and visceral fat removal.
 
millenium said:
Regarding lowering hba1c, i came across some research evidence that good anti oxidants status can reduce it in a statistically significant manner. I would first do a series of testing to determine the amount of carb that can be tolerated per meal and per day to keep the blood sugar level with good range, and at the same time consume stuff like tomato blend, vitamin c and lots of brightly coloured low carb veg. Good luck.
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I'm on a mission!!!
 
Mbaker said:
I am about to do a 5 mile fasted walk at around 120 bpm heart rate, I will interject over 200 pushups, at least one 40, the rest 30's. I will then do adhoc HiiT weights today (really focusing on form to not waste anything). I do other protocols with no real routine, such as HiiT static cycling. More focus is lean muscle mass and visceral fat removal.
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I remember those days.
I miss them but I'm not written off yet. I'm up for round 6 after my op if back gets resolved on 24th.
It's healthy to be super fit but some people shouldn't be encouraged into injuries. Slowly but longterm is the answer for some. Some like me.
I like your fitness level thou. Very impressive. I have been there over and over again but my bulging disc/s have put a stop to aggressive exercise, temporarily.
Even fat people can be super fit.
Diet is the key to weight loss by approx 80%.
Mind you your professional partner knows this better than me.

The problem arises when we cannot exercise aggressively due to injury or condition. Especially when we've been super fit in the past. The super fitness is the level your body prefers from now on. Anything less causes problems.
More ex-footballers having problems, it seems.
 
ickihun said:
I remember those days.
I miss them but I'm not written off yet. I'm up for round 6 after my op if back gets resolved on 24th.
It's healthy to be super fit but some people shouldn't be encouraged into injuries. Slowly but longterm is the answer for some. Some like me.
I like your fitness level thou. Very impressive. I have been there over and over again but my bulging disc/s have put a stop to aggressive exercise, temporarily.
Even fat people can be super fit.
Diet is the key to weight loss by approx 80%.
Mind you your professional partner knows this better than me.

The problem arises when we cannot exercise aggressively due to injury or condition. Especially when we've been super fit in the past. The super fitness is the level your body prefers from now on. Anything less causes problems.
More ex-footballers having problems, it seems.
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Yes I agree, it is more important to be healthy than fit, but if possible nice to have both. Over the last 8 or so months I have had an elbow injury that I should have fully rested, as it took circa 5 months to fully heal. I did the injury by doing the farmer's walk for too long - this should have been built up over time. For those that don't know, the focus should be diet followed by exercise, as diet is circa 80% of the action towards massively reducing diabetes - you cannot exercise away a bad diet and even elite sport women and men get diabetes to prove the point.
 
AdamJames said:
Send 'em all! I'll try them all on and take photos, post them on here and people can give me their opinions on which ones look most fetching :)
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I believe it's possible to set up a survey but I'm not sure how. Would you like me to tag in a mod to ask?
 
archersuz said:
I believe it's possible to set up a survey but I'm not sure how. Would you like me to tag in a mod to ask?
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Nooooooooooooooooooo! Where's the 'scared' and the 'should have kept my mouth shut' emoticons!?
 
archersuz said:
6 hours 13 minutes according to AA route finder.........
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Haha! Now people reading this are going to be very concerned. They'll think a dirty old man really HAS sent a PM with his address asking a woman to send him her old bras!

Oh, the scandal!

I would like it known that I would never dream of doing that. eBay is a much better source!
 
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