Diabetes and Exercise should go hand in hand for ultimate disease management. It may be a challenge at first, but with time you will have all of the wrinkles ironed out and enjoy the unfathomable benefits of exercise.
I have mentioned in “Type 1 Diabetes Management by an Exercise Freak” that I am very fond of exercising. I truly cannot imagine a better way to manage diabetes than through exercise and of course a healthy diet.
Why exercise?
Exercise makes our bodies use insulin more efficiently and speeds our metabolism. It also helps to release natural endorphins which keep our minds and bodies healthy and well. The potential benefits of regular exercise are huge for our population when approached safely.
I have been an avid exerciser most of my life and have learned many life lessons throughout my adventures. Running marathons, rock climbing, road riding and exploring adventurous trails is on your radar. People with diabetes reach incredible goals. Please know it is possible for you to control your blood sugars while exercising. Diabetes can be challenging during exercise, but you will find with a pattern and natural rhythm to your day you will have it all aced in no time.
Nothing breaks my heart more than to hear a child tell me their parents won’t allow them to participate in sports because of their type 1 diabetes.
Can I exercise with diabetes?
Diabetes is not the limiting factor. With appropriate training, preparation and thoughtfulness diabetes is along for the ride and not at the steering wheel. With that said, type 1 diabetes has a host of complex physical processes at play all of time and educating yourself about your body is an essential priority for safety’s sake. Your response to exercise whether it is short or long will be unique.
Every BODY is different and each person’s needs with this disease may differ. Everyone comes from a different background and knowledge base- blood sugar control can differ greatly person to person. It is always recommended that your first meet with a diabetes educator and health care practitioner before starting to exercise. People with diabetes have much higher risk factors for cardiac issues amongst a host of other health related issues. This population is also known to be of the silent heart attack group, meaning sudden heart attacks without warning.
You are your own “diabetes expert” living day in and day out with your disease. Once you establish guidelines and safety measures you are comfortable with, you can feel confident and comfortable to begin working towards your health goals. Adjusting diet and exercise can have huge impacts on glucose control and insulin requirements, so staying in touch with your diabetes educator and providers for continued insulin adjustments is vital. A dieticians input is also invaluable, many patients only see one at diagnosis and need continued support as they grow with this disease.
When you begin exercising your numbers will most likely not be in a neat and tidy grouping. It is usually preferable to start out on the high end of normal to avoid low blood sugars. You will establish safety thresholds for your blood sugar before, during and after exercise with your health care team.
I do recommend exercising the same time every day if possible. Morning exercise is the best time I have found. Most races occur this time of the day as well, if that becomes something you may be interested in. Exercising in the morning allows you the luxury to enjoy improved sensitivity to insulin all day long.
How do I exercise safely with diabetes?
I always exercise with a cell phone, glucagon, fast acting sugar, glucometer and continuous glucose monitor (CGM). I run with a Camelback as it has plenty of space for these items as well as a water bladder for hydration. Safety is the most important thing when running/ hiking/ biking/exercising with diabetes. Blood sugars should be checked before during and after exercise.
Remember that regular exercise can and will affect your daily insulin requirements and they may need to be adjusted appropriately with your diabetes management team. Also night time lows are more common with exercise. Finding an exercise buddy is not only good for motivation but also for safety- especially if you are remote or training for a long distance event.
Exercising on a high blood sugar can cause higher sugars. Being aware of this process is important and will affect the way you treat your diabetes in regard to exercise. People with diabetes are also more prone to dehydration due to the continual fluctuation of blood sugars, therefore water is very important. Eating before, during and after exercise is always vital to maintain blood sugars. Experimenting with what works for you as far as snacks, quick sources of glucose to treat sugars and post exercise foods to maintain sugars.
See She Sugar’s article “Gluten Free Shot Bloks For Fuel”, these are a personal favorite for myself and my daughter.
Clif Shot Bloks have the most balanced sugar content to raise and sustain blood sugars in my book.
- There are 6 blocks in a package (48 total carbs worth).
- It is an easy open package if you are low which is an added benefit.
- They are 8 grams each and are also a great source of energy throughout physical activity (some have caffeine, all have electrolytes).
- Whatever your activity, many athletes find they can pop one every so often with no insulin given and maintain their sugars perfectly. One marathon I ran I was 86-140 the entire 26.2 miles!
With diabetes and exercise, be sure you are taking care of your feet. Good socks are incredibly important, finding comfortable and breathable socks is vital with diabetes. Be sure to look at your feet for sores or hot spots. Get fitted with a comfortable and quality pair of running sneakers. With nerve damage you may not feel sores so looking can be very important. Be sure to shake out your shoes before starting to exercise- you never know what’s lurking in there (I once found a dead mouse in my cycling shoe- ugh!!!).
Be safe and in charge- now get on out there and have fun!