Regular exercise is extremely beneficial for people with Type 1 Diabetes, but it also requires careful planning to avoid fluctuations in glucose levels. Incorporating exercise into your routine safely can improve insulin sensitivity, control weight and increase a sense of well-being. Here are five tips for optimizing your exercise routine without compromising blood glucose control.
The first step in a safe exercise routine is to measure blood glucose before and after physical activity. This helps identify whether glucose levels are in a safe range to begin exercising and whether the body is responding appropriately to exercise.
If glucose is low before training (below 100 mg/dL), eat a quick snack, such as a Cereal bar or fruits, to avoid hypoglycaemia during exercise. On the other hand, if it is high (above 250 mg/dL), it is important to correct the levels before starting the activity, following the advice of your doctor.
After training, glucose may continue to decrease, so continue to monitor glucose levels for the next few hours.
Adjust the doses of insulin before exercise it is essential to avoid sudden drops in glucose. For low-intensity or short physical activities, it may not be necessary to make major adjustments, but in higher-intensity or long-term workouts, such as running or cycling, it may be necessary to reduce the rapid insulin dose before training.
Consult your doctor to adjust insulin doses according to the type of exercise you are doing. The goal is to ensure that you have enough energy for the activity without risking episodes of hypoglycaemia.
What you eat before exercise has a direct impact on glucose levels during and after activity. To keep blood glucose stable, a good tip is to combine slow-digesting carbohydrates with lean proteins. An example of an ideal pre-workout snack is a slice of Wholemeal bread with peanut butter or a natural yogurt with berries.
These combinations provide the necessary energy without causing large variations in glucose levels. In addition, consuming protein helps with muscle recovery after training.
Not all exercise has the same impact on blood sugar. While aerobic activities, such as running or cycling, tend to lower glucose, resistance activities, such as weight training, can temporarily raise it.
So choose a combination of activities that suits your body and your glycemic control. Try different exercises and track how your body reacts, adjusting your plan as needed. The important thing is to maintain a consistent routine that provides health benefits without compromising blood glucose control.
During exercise, it is essential to always have it available fast-acting carbohydrates, such as box juices or glucose gels, which can be consumed quickly if you experience symptoms of hypoglycemia. These carbohydrates are absorbed immediately, helping to stabilize glucose levels.
Having these snacks nearby ensures that you can continue exercising safely without worry. Also, consider using a continuous glucose monitor (CGM) to follow the fluctuations in real time.
