Everyone knows that exercise is good for us, and regular activity is a key part of managing your diabetes. At Dario, we recognize that fitting an exercise program into a busy schedule, and for some, even just the thought of committing to an exercise program, can be daunting. But it doesn’t need to be, and we’re going to talk about the benefits, potential pitfalls, and why you should try to add exercise to your daily routine.
First, the what and the why.
What do we mean by exercise? Well, you’ll be glad to know we’re not talking extreme triathlon training or an intense workout. We’re talking about anything that gets you moving and your heartrate up – from a brisk walk with the dog to some gardening on the weekend. When trying to incorporate exercise into your life, the key is to stay motivated, so pick something that you like and fits your lifestyle.
Why do we need exercise? When you exercise, you burn calories and build muscle, and for people living with diabetes, there’s an added benefit of lowering your blood glucose levels. Regular exercise results in your cells becoming more sensitive to insulin so it can work more efficiently1 . At the same time, exercise can help burn extra glucose in the blood.
Understanding how exercise impacts your blood glucose levels is important to keeping your levels in range so that you can successfully complete your workout and stay healthy and fit. In addition to giving you that svelte look, muscles store glucose, and when you start moving and working out, your muscles rapidly burn glucose. This results in your body needing more and more fuel to pick up the slack for all the energy being burned. To counterbalance this, your liver releases glucose into the bloodstream to give your body an extra dose of energy.2
How Does Dario Help?
How a workout can affect your blood glucose depends on many factors including how long and how intensely you are working out. People living with diabetes need to be on top of their blood glucose levels. However, this can be challenging, especially since hypoglycemia can occur while exercising, so be sure to consult with your physician as to the best way to build your workout.
Tag your physical activity in the Dario app – when you start exercising be sure to check your blood glucose regularly, especially pre- and post- exercise. By doing so, you should be able to get a better overall picture of how working out personally affects you. 3
Besides accuracy and ease-of-use, the beauty of Dario while exercising is its all-in-one approach, making it the perfect exercise companion. Slip it into your sports bag or the back of your cycling shirt, and you can check your blood glucose levels wherever you happen to be and whenever you need it. Or use Dario on a hike like David L., who loves climbing the Florida Mountains outside of Deming, New Mexico. He recently told Dario that this mountain range is one of his favorite places to go for a challenging hike and without Dario he might as well stay at home.
“Dario helps me keep my sugars up for the entire 7 hours it takes to do the peak. Thanks a ton!” – David L., Florida Mountains outside of Deming, New Mexico
Remember, if your blood glucose levels are high before you begin exercising, then wait until your blood glucose levels go back down to an acceptable level.4
Exercise may lower your blood glucose for as long as 24 hours or more even after you have stopped. This is another key reason that you should test before, after, and during your workout if you feel any symptoms of a hyper or hypo event5.
And let’s face it, hypos happen, so let’s be prepared to handle them effectively—especially if you are out alone. That’s where Dario comes in to its own. If you do experience a hypo, Dario app will automatically create a message with your GPS coordinates to be sent to your specified contacts.
Keeping track of your exercise is generally not easy. Dario simplifies that by adding a pedometer (step counter) to the App. Your steps are automatically saved in your logbook! According to the American Diabetes Association just as 150 min/week of moderate physical activity such as a brisk walking showed beneficial effects in those with prediabetes and shown to improve insulin sensitivity in children and young adults5.
Finally, be sure to consult with your healthcare professional before starting any new exercise routine. By knowing your numbers, they can also provide invaluable insights and get you on the right track. Furthermore, using the personal diabetes log in the Dario app, your doctor or diabetes educator can better understand your glucose behavior and how to adjust an exercise program that fits your personal needs.
Starting to exercise can be challenging at first, but know you are not alone. Dario is here to make your life easier.
1 “Update on the effects of physical activity on insulin sensitivity in humans “ Stephen R Bird et al. https://www.ncbi.nlm.nih.gov/ pmc/articles/PMC5569266/pdf/ bmjsem-2016-000143.pdf
2 Weil, R. (2016). Managing your blood glucose during exercise. BD website.
3 Goodwin, M.L. (2010). Blood Glucose Regulation during Prolonged, Submaximal, Continuous Exercise: a Guide for Clinicians (PDF). Journal of Diabetes Science and Technology. 4 (3) pp. 694 – 705.
4 Joslin Diabetes Center. (2016). Exercises to Avoid When You Have Diabetes.
5 Standards of Medical Care in Diabetes – 2019, American Diabetes Association.
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