Managing diabetes while staying active can be a real challenge. One of the biggest hurdles is keeping your blood sugar in a safe range during and after exercise. If it drops too low, you may feel dizzy, weak, or even faint. If it gets too high, it can impact your performance and create long-term complications. This delicate balance makes it essential to track how your body responds to physical activity.
According to the CDC, over 37 million Americans live with diabetes. For many, physical fitness is a core part of managing their health. However, the fear of unpredictable blood sugar swings often makes people hesitant to work out. This fear is valid—but now more manageable than ever thanks to technological advancements. Continuous glucose monitors (CGMs), like those made by Dexcom, are helping people exercise smarter, safer, and more effectively.
Dexcom CGMs track your blood sugar levels around the clock, providing up-to-the-minute data that you can view on your phone or compatible device. This real-time feedback helps you understand how different workouts, foods, and even times of day affect your glucose levels. With the right tools and planning, you can optimize your workouts with Dexcom and make exercise a safe and powerful part of your diabetes management.
What Is Dexcom and How Does It Work?
Dexcom is a leading brand in continuous glucose monitoring. Its CGM system includes a small, wearable sensor that inserts just under your skin, usually on your arm or abdomen. This sensor reads glucose levels from the interstitial fluid—the fluid between your cells—and sends this data to a small transmitter. The transmitter then sends your glucose readings wirelessly to a smartphone app or Dexcom receiver.
Unlike traditional glucose meters that require fingersticks, Dexcom provides continuous, automatic updates every five minutes. This means you get up to 288 readings per day without having to stop what you’re doing. More importantly, it shows the direction your glucose is heading—rising, falling, or staying steady. That directional insight is a game-changer for planning workouts, meals, and medication.
Dexcom devices also allow you to set custom alerts. These can notify you when your glucose levels are trending outside of your personal target range, giving you time to act before a problem arises. This is especially useful during workouts, where timing can make all the difference.
Why Blood Sugar Matters During Exercise
Exercise is vital for diabetes management, but it affects blood sugar in complex ways. During physical activity, your muscles use glucose for fuel. This can cause your blood sugar to drop, especially during extended or high-intensity sessions. Low blood sugar (hypoglycemia) can lead to dizziness, confusion, and even loss of consciousness.
However, exercise can also cause your blood sugar to rise. This happens in activities that trigger the release of stress hormones like adrenaline, such as heavy weightlifting or sprinting. These hormones signal your liver to release stored glucose into your bloodstream, which can cause a temporary spike.
Because everyone’s body reacts differently, there’s no one-size-fits-all rule for how exercise affects blood sugar. That’s why having real-time visibility with a Dexcom CGM is crucial. You can make informed decisions about your workout—whether that means having a snack beforehand, dialing back intensity, or adjusting insulin.
How to Use Dexcom Data to Improve Your Workout
Using Dexcom effectively means going beyond just watching numbers. It means using the data to plan, adjust, and evaluate every workout.
1. Pre-Workout Planning
Always check your glucose levels 30-60 minutes before beginning any workout. This gives you time to react if your levels are outside your safe zone. If your glucose is below 90 mg/dL, consider eating a quick snack with 15-30 grams of carbohydrates. If it’s above 250 mg/dL, check for ketones and consider delaying the workout until you’re in a safer range.
Understanding your body’s pattern before exercise helps you reduce risk and improve performance. You can even use the Dexcom trend arrows to see if your levels are rising or falling—which is just as important as the number itself.
2. During Workout Monitoring
Keep your phone or receiver close so you can glance at your Dexcom readings during breaks. Use real-time alerts to notify you if you’re trending low or high. If you get an alert, act quickly: drink juice, eat fast-acting carbs, or pause the workout if needed.
Different types of exercise affect glucose differently. Aerobic exercises like running or swimming typically lower glucose. Anaerobic exercises like lifting weights might cause a short-term rise. Monitoring your Dexcom during the session lets you adjust in the moment.
3. Post-Workout Analysis
After your workout, take time to review your Dexcom data. Did your glucose stay in range? Did you spike or drop at a certain point? Use this information to adjust your pre-workout meals, insulin doses, or workout structure next time.
Apps like Dexcom Clarity can help you track trends over time. Over weeks and months, this analysis helps you create a personalized exercise plan that supports long-term blood sugar control and fitness goals.
Best Workouts for Blood Sugar Control
Some exercises are more predictable in how they affect your blood sugar. Here are a few types that tend to be more manageable and beneficial:
- Walking: A low-intensity, steady activity that helps lower glucose levels without dramatic swings. Perfect for daily maintenance.
- Swimming and Biking: These aerobic activities are joint-friendly and help your muscles use glucose efficiently.
- Strength Training: This may raise blood sugar temporarily but increases insulin sensitivity over time, making it easier to control glucose in the long run.
- HIIT (High-Intensity Interval Training): These short bursts of activity are highly effective for cardiovascular health and insulin response but can cause quick spikes or drops in glucose. CGM monitoring is especially helpful here.
Using Dexcom, you can experiment safely to find out which exercises work best for your body. Log the results, track the patterns, and refine your workout plan accordingly.
Tips for Staying Safe While Exercising
To avoid glucose emergencies during workouts, preparation is key. Here are some practical safety tips:
- Carry fast-acting carbohydrates like glucose tablets, juice boxes, or candies in case of a low.
- Wear a medical ID bracelet or have emergency info on your phone.
- Tell a friend or family member about your workout schedule and location.
- Stay hydrated, as dehydration can affect glucose levels and how insulin works.
- Monitor regularly with your Dexcom device and respond quickly to alerts.
Being proactive makes it easier to enjoy exercise without anxiety. Dexcom helps you stay in control.
How to Set Dexcom Alerts for Exercise
Dexcom lets you create custom alert settings tailored to your workout routine. Setting a low alert around 90-100 mg/dL helps you catch drops early. A high alert around 180-200 mg/dL helps you stay aware of potential spikes. These alerts give you the lead time you need to take action.
Before high-intensity workouts, consider lowering your low alert threshold slightly so you can act before symptoms hit. After workouts, keep monitoring for delayed hypoglycemia, especially after evening or extended exercise sessions.
Using Dexcom Clarity, you can track patterns over days, weeks, or months. Seeing how your glucose behaves during specific workouts helps you fine-tune both exercise and diabetes management.
How Can Aptiva Medical Help You?
At Aptiva Medical, we make it easy for you to take charge of your health. We specialize in continuous glucose monitoring solutions, including the full line of Dexcom products. Whether you need help understanding how CGMs work, setting up your first device, or navigating insurance coverage, our knowledgeable staff is here for you every step of the way.
We work with patients across the United States to provide quick delivery, dedicated support, and reliable service. We believe managing diabetes shouldn’t be overwhelming—especially when it comes to staying active.
Ready to optimize your workouts with Dexcom? Contact us at (800) 310-2568. Let us help you train smarter, stay safer, and feel stronger.
Start your journey to better fitness and blood sugar control today. Call Aptiva Medical.
