Normal Blood Sugar Levels
Blood sugar levels vary throughout the day based on meals, activity, and other factors. Here are general guidelines for normal blood sugar levels:
| Time of Day | Normal Range (mg/dL) |
|---|---|
| Fasting (before eating) | 70–99 mg/dL |
| Before exercise | 100–250 mg/dL (safe zone for most people) |
| After meals (1-2 hours) | Less than 140 mg/dL |
| Bedtime | 100–140 mg/dL |
Safe Blood Sugar Levels for Exercise
- Before starting exercise:
Check your blood sugar levels, especially if you have diabetes or other conditions that affect glucose regulation.- Safe range to exercise: 100–250 mg/dL.
- Low blood sugar (<100 mg/dL): Have a quick snack (e.g., fruit juice, glucose tablets, or a small carbohydrate-based snack) before exercising.
- High blood sugar (>250 mg/dL): Check for ketones in your urine if possible. If ketones are present, avoid exercise as it can increase blood sugar levels further.
Adverse Effects of Increased Blood Sugar Levels on Your Health
Consistently high blood sugar levels (hyperglycemia) can have serious effects on your health over time, including:
- Cardiovascular Damage:
- Increased risk of heart disease, high blood pressure, and stroke due to blood vessel damage.
- Nerve Damage (Neuropathy):
- Tingling, numbness, or pain, especially in the hands and feet, caused by damaged nerves.
- Kidney Damage (Nephropathy):
- Impaired kidney function or kidney failure, potentially requiring dialysis.
- Vision Problems (Retinopathy):
- Blurred vision or blindness due to damage to the blood vessels in the eyes.
- Delayed Wound Healing:
- Higher risk of infections and slow healing of cuts and sores, which can lead to complications.
- Increased Risk of Infections:
- High blood sugar weakens the immune system, making you more susceptible to illnesses.
Maintaining blood sugar within a healthy range can prevent these complications and improve overall health.
Warning Signs to Stop Exercising
Stop exercising immediately and seek help if you experience any of the following:
- Low Blood Sugar (Hypoglycemia):
- Symptoms: Shaking, sweating, dizziness, confusion, rapid heartbeat, or extreme hunger.
- Action: Consume fast-acting carbohydrates (e.g., glucose tablets, fruit juice) and wait for blood sugar to stabilize before resuming.
- High Blood Sugar (Hyperglycemia):
- Symptoms: Extreme thirst, frequent urination, blurred vision, or fatigue.
- Action: Stop exercising, hydrate with water, and check blood sugar levels. Avoid exercise if levels are very high (>300 mg/dL).
- Other Concerning Symptoms:
- Chest pain or tightness.
- Severe shortness of breath.
- Extreme fatigue or lightheadedness.
- Nausea or vomiting.
Tips for Safe Exercise
- Stay hydrated: Drink water before, during, and after exercise. Dehydration can affect blood sugar levels.
- Monitor blood sugar: Check levels before, during, and after exercise, especially if starting a new routine.
- Carry supplies: Always have glucose tablets, snacks, or juice on hand in case of hypoglycemia.
- Wear medical ID: If you have diabetes, wear a medical alert bracelet for emergencies.
If you have any concerns or are starting a new exercise program, consult with your healthcare provider for personalized advice.