Exercise and Preventing Lows
It's been a while since I have ventured back into the bush after completing the Kokoda Trail in May 2018 and I’ve felt a calling to get back into nature. Before heading out on a 3 hour walk, I couldn’t just be spontaneous and hit the track, I had to be organised as so many things could easily spiral out of control.
I packed my backpack with sweets, fruit and a nut trail mix (Plan A and Plan B if and when I have a low blood sugar) and two 750ml water bottles. Even better is strapping on a camel back so I have a steady stream of water. Arriving at the park entrance I checked everything in my bag and did a quick blood sugar check and I was sitting on 7.5mmol which was OK to start off. In hindsight, I forgot to put a temporary basal rate into my Medtronic Mini Med 640G pump knowing I would be out in the bush for a few hours exercising. A recommended starting point is setting a temp basal rate at 50% of your normal or standard basal rate for one to two hours before starting your activity. I know this is very effective and need to remember to do this myself!
It is such a great feeling of freedom when in the bush on your own. I stopped and had a banana and a few lollies but forgot to test my blood sugar levels again. There’s something about being in nature where time stops and things are so simple and clear - it’s no wonder I get lazy and stop checking my levels. As I got to the end of my walk approaching the National Park Entrance I had a sudden feeling of confusion come over me. I sensed my blood sugar was falling at a rapid rate as I started losing my footing climbing up and over wet slippery rocks - that was a good indication that I was going downhill fast! I stopped to finish all the lollies and fruit and sat down for 5 -10 minutes waiting for the low blood sugar to pass and my levels even out. Finally they did.
Getting back to the car and testing my blood sugar reminded me of the few low blood sugar episodes I experienced when I was on the Kokoda Trail a few years earlier, but this time I was alone and not with 4 of my friends. Note to self. Test test test. If you can’t remember, set regular alarms on your phone to remind you. There’s also the option of going with a friend which is a great excuse to catch up and connect.
It pays to plan well before you are about to do any rigorous exercise as those low blood sugars can creep in very quickly without you being aware. Discuss it with your partner or a friend as actually raising the topic and talking about it makes it very real and clear so you can have a plan and stick to it. I always make sure that I’m fine-tuning my plan as there’s always room for improvement.
My 3 tips BEFORE doing any form of exercise.
Take enough lollies, fruit, apple juice or other sweets with you.
Check your blood sugars BEFORE you start and during exercise. Every 30-60 minutes is a good interval and more often can never do any harm!
If you have a pump put in a temporary basal for an hour longer than what you think your exercise will take as a back up.
Have a Plan A and Plan B for all exercises!