Type 1 Diabetes Management by an Exercise Freak

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Riding Mt. Lemmon highway in Tucson, AZ

Type 1 diabetes and exercise go together like peanut butter and jelly.  You can have one without the other but they enhance each other so greatly, so why go at it alone?

It has always been puzzling to me that not everyone loves to exercise.  I truly love to exercise (I know- FREAK right?)

As I’m sitting here writing this I’m looking at the clock to be sure I can fit my road ride in.  I can feel the wind blowing in my face, my heart rate increasing, my mental diary flowing… I know better than to sing while exercising, my kids even ask me to stop when I sing in the car-
they are obviously painfully honest.

Luckily for me, I don’t have a desk job, in fact all I do is run around at work.  As you can tell, if I had to sit all day I would lose my mind.  Nursing has been the best occupation with regards to that issue.  However, many people do sit in a desk all day making daily exercise even that much more important.

What time of the day is best to exercise?

I have found over the years that morning is the best time to exercise with type 1 diabetes.  I started exercising at this regular time because of recommendations to do so for marathon running.  I quickly realized exercising the same time every day has its benefits.

• You create a habitual time to do it
• You aren’t too tired from your day
• Blood sugar response becomes predictable
• You benefit from endorphins (feel good hormones) and greater insulin sensitivity all day

A question often asked of me is- “How have you done it, 28 years and no complications of type 1 diabetes?…

“What are your secrets?”

I have an arsenal of things of course but high on the list is exercise.  I really need it to put things into a neat little package and give me perspective on the day.  It helps me to stay in the here and now, to enjoy today and not worry so much about tomorrow (or we would all be huddled in the corner together).

My clear response is most often: “I truly believe type 1 diabetes cannot be managed successfully without exercise, without moving your body.”

The beautiful thing about exercise is that it is so diverse.  When you are moving your body you are exercising.  That may equate to totally different things for different people and it doesn’t have to be fancy.  Perhaps it’s walking the dog, yoga on your Wii, hiking, swimming, biking, skiing, rock climbing or hitting the health club.

It boils down to a simple equation, if you move your body, you are more receptive to the insulin you give.  It is so much easier to achieve great blood sugar control if you move.

How do I deal with hypoglycemia (low blood sugar) during exercise?

I hear from people that they get low when they exercise so they don’t do it.  I can understand this frustration because it is part of the process.  Just like diabetes in other aspects of your life you need to play with the variables.  Most practitioners are good with offering advice for short stints of exercise, so seek out their help with managing your diabetes during exercise.  I found it most difficult to get input in relation to long distance exercise.

My secret weapon against lows are Cliff Shot Bloks.  See She Sugar’s article “Gluten Free Shot Bloks for Fuel”.

Become a patient tracker

Keep in mind type 1 diabetes may be the same diagnosis person to person but all of our experiences are unique with it.  The most effective way to manage exercise safely and to enjoy it is to be a patient tracker.  Take notes day to day and see what’s working for you.  As you adjust basal rates, boluses, play with morning carbohydrates take note of it.

Find what works best for YOU and your diabetes.

Most authorities agree that aerobic exercise (rhythmical activity employing large muscle groups… i.e. walking, cycling, swimming, dancing) performed at least 3 times per week (and preferably on most days of the week) at a moderate intensity is necessary to gain a cardioprotective benefit. The amount of exercise at each session necessary to protect the heart has been less well understood.

Recommendations have been for at least 30 minutes of exercise per session but guidelines for up to 60 minutes of exercise per day have also been recommended. It has been unclear whether the exercise has to be completed all in one session or if it can be split over multiple sessions during the day. – According to the Cleveland Clinic

Check out these other websites for more information on exercise and type 1 diabetes:

Insulindependence.org (They combined with the former Diabetes, Exercise and Sports Assoc.)

Teamtype1.org Tips from Team type 1

When your body becomes accustomed to exercise you feel the benefits and not just the pain and frustrations.  The feel good hormones released with exercise will put one of the biggest smiles on your face and create a bounce in your step all day.  Exercise helps everything feel better and more aligned.  Decreasing stress also creates lower cortisol levels which effectively helps to lower blood sugar levels and insulin resistance.  Now that is a beautiful thing.

Most importantly find something you enjoy and then stick with it!