Timing of exercise

Since I was diagnosed with type 2 18 years ago I’ve managed with exercise and diet and lately a low dose of metformin. For me exercise has always meant walking, using my legs for what they were designed to do.
A couple of words of advice for those embarking on a self management program that includes activity

  1. Do not attempt to exercise before breakfast. That usually results in a glucose dump from the liver that is added to your post breakfast glucose count. Bad idea…
  2. The ideal time to exercise - e.g. go for a brisk walk - is within the first 30 minutes after eating a major meal. That way you burn off the added glucose before it raises your bg levels.
  3. If after a while you find that low level exercise like just plain walking is no longer very effective in countering high BGs, try stairs. Walking up and down a flight of stairs ups the ante right off the bat. If you don’t have access to a stairwell try stepping up on to your sofa and then back down a few times.
    It can be extremely rewarding.

Definitely not before breakfast for me, either!
I have found that exercise just after breakfast, though, is one of the best times for me, though. I have to deal with Dawn Phenomenon and the added insulin resistance that comes with that, to the point that if I’m not going to eat right away (Say… I’m waiting on someone else to go out or breakfast) I have to eat a little cheese and take a bolus shot just to put off eating breakfast for an hour… grrr!

It’s taken some work to figure things out for me. My favorite exercise is a 1-hour water aerobics class. In order to be able to make it through it without a significant low, I’ve learned that I need to take a bit less insulin and let my BG at the 1.5-hour mark (right before I’m about to start class) go a little higher than I otherwise would - around 160. By time I come out of the class I’m usually in the 80s, but sometimes lower, so I always carry a low-sugar protein bar in my bag along with glucose tabs just in case the Navy fitness instructor is our sub for the day. She REALLY pushes us :smiley: and my blood sugar shows it!

The increased insulin sensitivity carries over all the way into lunch, so really affects my whole day positively.

vancouversailor,
how old were you when you were first diagnosed with diabetes? what were your bg levels when you were first diagnosed? at what age did you start taking metformin? what is your current dose? how did you figure out when to take the metformin? why do you now need metformin- what changed?

thanks.

Hi
I was diagnosed at age 47. My hba1c at diagnosis was 8.4. My doctor at the time prescribed metformin but when I read the fine print - the possible side effects ranging from nausea to liver damage - I did some research and settled for a regular diet and exercise routine instead, with a lot of success.
At age 63 my hba1c had crept up to 7.5 and my doctor once again prescribed metformin, 2 x 500 mg daily, which I’ve been taking since.
The main reason my bg levels increased was that after a cardiac arrest five years ago my mobility was somewhat limited and I did not get the amount of exercise I require - three walks a day each 40 minutes.
However I am now working as a security guard and the pedometer I wear tells me that each workday I walk approximately 15,000 steps on my patrols, much of in on stairs. I’ve noticed that my morning fasting readings and post meal readings have slowly been coming down from around 200 to the 120-150 range so I might not need the metformin for much longer…

why do you think you had a cardiac arrest after having such healthy habits for years? when do you take your metformin?

Unlike heart attacks there are no warning signs of a cardiac arrest and no connection to blocked arteries, nutrition or weight. It is just that at some point the brain sends a signal to the rest of the body, including the heart, to shut down all functions. When my brain issued that command I was waiting at a bus stop on my way to work. There was no tunnel, no ‘near death visions’ no white lights. Just that the lights got turned out. That was it until I woke from my coma several weeks later in hospital In the meantime they had put my body on ice, literally. lowering the body temperature to prevent organ damage. It took about three years before all functions including my brain were fully restored. As for why it happened, there was a series of emotionally trying events in the months prior to the cardiac arrest. My wife who had become mentally ill committed suicide, explaining in a letter that she had read that the Mayan calendar predicted that the world would end in 2012 and she did not want to be there when it happened. I lost my job, my apartment was broken into while I was away and the morons in blue as I refer to members of the Vancouver police refused to investigate once they found out the prime suspects were my ex-in-laws - they told me I had to go to court and sue them. At this point I was feeling somewhat lost and depressed and that is when my brain sent the shutdown signal. There may or may not have been a connection. But definitely nothing to do with my diabetes.
As for when I take my metformin I take one of the two tablets when I wake up, before breakfast, and the second one late in the afternoon, before dinner time. Knock on wood, I never had any of the digestive side effects of metformin that some people complain about.

I’m so sorry to hear about the devastating tragedies you described. What a beyond difficult time that must have been for you and what a devastating culmination of a series of truly unfortunate events. I’m happy to see that you came out the other side intact and continue managing your health so well.

Humans can be incredibly resilient which I partially put down to the built in will to live! However, I believe we are a part of nature where we often see incredible examples of areas recovering from disasters. The will to live is our best hope for the planet in these days of climate change, recurring warnings of ever-increasing melting of our icecaps and new temperature records all over the world. And I hope the many people who spent the last years yawning off warnings of climate change as some kind of kook science, so they could continue to roar around in their gas guzzling SUVs, feel the shame that they should.

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Vancouversailor,

I feel like you have a lot to contribute aside from diabetes knowledge. Can you tell me what were important factors in your emotional and physical recovery?

I know what my failing is in regard to action to combat climate change. it doesn’t involve daily habits since my family is pretty frugal in every area. i take public transport most of the way to work, we hang up our laundry to dry in the basement, i drive a hybrid, we are frugal with air conditioning, etc, and we don’t feel like we are sacrificing- it is just in my husband’s and my nature not to be wasteful. my main failing is that i cannot organize with other people to enact political change because i just don’t like knocking on doors or calling people on the phone. i support bernie sanders and have given more money to him than i ever have before, but when they text me to go out and do calls/knock on doors, i just don’t want to do it. if we don’t organize, and that means reaching out to people who we may not want to talk to, i feel numb about about chances of acting to combat climate change.

Thank you for asking.
I believe that the most important factors in my physical as well as my emotional recovery were the strong support I received from my family (my daughter as well as my new wife).
As well I believe it helped a lot that living here in Canada I received all the medical care I needed as well as medications and supplies at no cost to myself, and while I needed it disability payments I could live off.
Last but not least I live in a very safe and very beautiful area with a seawall I love to walk along and nearby forests. That definitely helps when you want to go for walks.
As for the politics not everyone is suited to aggressively go out door knocking or campaigning and I think that the example you set by what you do is the most important. I sold my car six years ago and instead entered a car sharing program, I no longer go on vacations that require air travel which is a major polluter today. Hopefully if enough people do the same we can make a difference.

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I’m glad you have support and you overcame a tough hand of cards.

On the political side, and i’ll just leave this one last comment on that, if we don’t organize, and that means talking to each other, change here in the US, at least re climate change, won’t happen. I don’t think good examples are enough.

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For years the big oil companies spent enormous sums of money buying scientists and politicians with the sole purpose of spreading lies about climate change, in the same way the tobacco companies in the sixties bought scientists and politicians to spread the lie that tobacco does not cause lung cancer. Just like it was convenient for smokers to believe the lies, given how hard it is to give up smoking, the average American wanted to believe the lies that their addiction to the automobile was not affecting the world’s climate. In a sense they were all brainwashed so changing their distorted opinions will take some doing!

An article from the New York Times sums the issue up quite accurately:
By NAOMI ORESKES OCT. 9, 2015
CAMBRIDGE, MASS. — MILLIONS of Americans once wanted to smoke. Then they came to understand how deadly tobacco products were. Tragically, that understanding was long delayed because the tobacco industry worked for decades to hide the truth, promoting a message of scientific uncertainty instead.
The same thing has happened with climate change, as Inside Climate News, a non-profit news organization, has been reporting in a series of articles based on internal documents from Exxon Mobil dating from the 1970s and interviews with former company scientists and employees.
Had Exxon been upfront at the time about the dangers of the greenhouse gases we were spewing into the atmosphere, we might have begun decades ago to develop a less carbon-intensive energy path to avert the worst impacts of a changing climate. Amazingly, politicians are still debating the reality of this threat, thanks in no small part to industry disinformation.
Government and academic scientists alerted policy makers to the potential threat of human driven climate change in the 1960s and ’70s, but at that time climate change was still a prediction. By the late 1980s it had become an observed fact. But Exxon was sending a different message, even though its own evidence contradicted its public claim that the science was highly uncertain and no one really knew whether the climate was changing or, if it was changing, what was causing it.
Exxon (which became Exxon Mobil in 1999) was a leader in these campaigns of confusion. In 1989, the company helped to create the Global Climate Coalition to question the scientific basis for concern about climate change and prevent the United States from signing on to the international Kyoto Protocol to control greenhouse gas emissions. The coalition disbanded in 2002, but the disinformation continued. Journalists and scientists have identified more than 30 different organizations funded by the company that have worked to undermine the scientific message and prevent policy action to control greenhouse gas emissions.
These efforts turned the problem from a matter of fact into a matter of opinion. When the Exxon chief executive, Lee Raymond, insisted in the late 1990s that the science was still uncertain, the media covered it, business leaders accepted it and the American people were confused.
For people close to the issue, it was never credible that Exxon — a company that employs thousands of scientists and engineers and whose core business depends on their expertise —could be that confused about the science. We now know that they not only understood the science, but contributed to it.
As early as 1977, one of Exxon’s senior scientists warned a gathering of oilmen of a “general scientific agreement” that the burning of fossil fuels was influencing the climate. A year later, he had updated his assessment, warning that “present thinking holds that man has a time window of five to 10 years before the need for hard decisions regarding changes in energy strategies might become critical.”
In the 1980s, Exxon scientists collaborated with academic and government researchers to build climate models and understand their implications. When one researcher expressed the opinion that the impacts would be “well short of catastrophic,” the director of the Theoretical and Mathematical Sciences Laboratory at Exxon Research responded in a memo, “I think that this statement may be too reassuring.” He said it was “distinctly possible” that the projected warming trend after 2030 “will indeed be catastrophic (at least for a substantial fraction of the earth’s population),” a conclusion that most climate scientists now hold, assuming we continue business as usual.
What did Exxon executives do with this information? Until 1989, they circulated reports summarizing it inside the company. They allowed their scientists to attend academic meetings, to participate in panels, and to publish their findings in peer-reviewed journals — in short, to behave as scientists. And they did acknowledge the “potentially catastrophic events that must be considered.”
Then corporate executives turned about face. As the scientific community began to speak out more strongly, first about the risks of unmitigated climate change and then about the fact that it was underway, Exxon executives and organizations funded by them embarked on a campaign designed to prevent governments from taking meaningful action. These activities continue today. Exxon (whose spokesman has disputed the Inside Climate News reporting) had a choice. As one of the most profitable companies in the world, Exxon could have acted as a corporate leader, helping to explain to political leaders, to shareholders and institutional investors, and to the public what it knew about climate change. It could have begun to shift its business model,
Investing in renewables and biofuels or introducing a major research and development initiative in carbon capture. It could have endorsed sensible policies to foster a profitable transition to a 21st-century energy economy. Instead — like the tobacco industry — Exxon chose the path of disinformation, denial and delay. More damagingly, the company set a model for the rest of the industry. More than 30 years ago, Exxon scientists acknowledged in internal company memos that climate change could be catastrophic. Today, scientists who say the exact same thing are ridiculed in the business community and on the editorial page of The Wall Street Journal. We have lost precious time as a result: of decades during which we could have built a smart electricity grid, fostered efficiency and renewables and generated thousands of jobs in a cleaner, greener economy. There is still time to prevent the worst disruptions of human-driven climate change, but the challenge is now much greater than it needed to be, in no small part because of the choices that Exxon Mobil made.
Naomi Oreskes is a professor of the history of science at Harvard and the author, with Erik M. Conway, of “The Collapse of Western Civilization: A View From the Future.”

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Thanks for the information on timing for exercise. It’s encouraging to hear that walking can be a good exercise. Could I ask when and how often you do testing?

Thanks again

Usually my personal testing regime focuses on measuring the effects of changes For example, if I were to switch from having whole rye bread as my main bread to using sourdough bread, I would want to spend a week of so testing morning as well as well as post meal bgs to monitor the effects on my bg levels. Similarly, if I modified my exercise regime to include a daily session of stair walking, I would do some intensive testing in the first days to see how much it was lowering my morning fasting and post meal bgs.
Of course I am fortunate as I live in Canada where our universal health care system provides for my diabetic supplies, including test strips, lancets etc.
The other thing is that I take care to do my Hba1c tests every three months. Sometimes only testing in the daytime can be deceptive and those Hba1c tests will give an indication if I am missing out on something.

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