Here are the 10 ExCarbs Commandments to make exercise and insulin safer:
- Be prepared – think about what you would like to do and when you would like to do it
- Know what your blood glucose levels are doing the hour before exercise
- Don’t start exercising if your blood glucose is above 14 mmol/l (250 mg/dl)
- Don’t start exercising if you have ketones in the blood or urine – this is for people with type 1 diabetes
- Always have plenty of your favourite hypoglycaemia prevention carbohydrates to hand
- Tell a friend what you are doing and if possible exercise together
- If you are planning to exercise on your own let someone know when you are expected to finish
- Tell at least one person around you or the gym that you have diabetes and are at risk of a low blood glucose level – show them what to do in case of a hypo
- Try to avoid exercising after a hypo the day or night before
- Don’t mix too much alcohol after exercise – this will increase your risk of a severe hypo.
Our aim at Excarbs.com is to help people with diabetes using insulin to feel comfortable with taking up exercise – our advice is not aimed at elite athletes but hopefully covers the basic rules for most people living with diabetes.
Remember that if exercise is sustained you will become much more sensitive to the effect of insulin and the dose needed will fall which is a really good result!