The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Whether you’re engaging in high-intensity workouts, experimenting with fasted cardio, or enjoying a calming yoga session, each type of activity can have a distinct impact on your blood sugar. By gaining insight into how different exercises affect your blood sugar, you can tailor your exercise regimen to better manage your glucose levels and enhance your overall well-being.
The adrenaline up-and-down
High-intensity exercise can sometimes trigger your body to release adrenaline, sending your glucose levels on a rollercoaster ride. Initially, there's a spike as your liver releases stored energy in response to the adrenaline rush. But as your adrenaline wanes, your glucose levels will also decrease and stabilize.
Certain exercises are notorious for eliciting that adrenaline-fueled glucose spike. Think powerlifting, intense cardio, competitive sports, or any high-intensity workout that gets your heart racing. While these activities may cause a temporary surge in blood sugar, they also come with long-term benefits for your overall health and fitness. It’s all about finding the right balance that works for you.
Intensity, duration, and fasting
It's not just the type of exercise that matters; it's also about intensity, duration, and your fasting state. Whether you're hitting the gym after a hearty meal or embracing a fasted workout, these factors can influence how your body responds to exercise and regulates glucose levels. “Fasted cardio” usually refers to engaging in a workout without having consumed any food for 8 or more hours. (And for those who work out first thing in the morning, this is always the case.) It’s something to keep an eye on. Using a glucose biosensor can help you get a clearer picture of what’s happening in your body.
Did you know?
Unlike blood glucose meters that measure glucose levels in the blood, glucose biosensors measure glucose in the interstitial fluid in the surrounding cells just beneath your skin.
The insulin sensitivity boost
Regular exercise can work wonders for your insulin sensitivity. Engaging in physical activity not only helps to manage blood sugar levels in the short term but also makes your body more responsive to insulin for up to 24 hours post-workout. It’s like giving your insulin receptors a wake-up call, making them more efficient at ushering glucose into your cells.
Embracing relaxation
Activities like yoga, stretching sessions, or leisurely strolls can help to counteract the glucose spikes induced by adrenaline. By promoting a sense of calm and relaxation, these activities encourage your body to find its equilibrium, both mentally and metabolically.
Staying actively engaged
Understanding how different types of exercise affect your blood sugar is key to crafting a well-rounded fitness routine tailored to your health goals. Whether you're chasing adrenaline highs or embracing moments of serenity, each activity contributes to your overall well-being in its own unique way.
Curated & reviewed by: Kristyn Milburn
MSN, NP-C, BC-ADM, CDCES
MSN, NP-C, BC-ADM, CDCES
Kristyn Milburn is a dedicated nurse practitioner and diabetes care and education specialist, holding board certification in advanced diabetes management.
