Types of Workouts One Can Do with Type 1 Diabetes

Introduction

For those people who are diabetic or with any other health condition, the benefits of exercise cannot be overstated. Exercise has so many benefits, such as helping to maintain weight, reducing blood pressure, maintaining a good cholesterol level, managing anxiety, strengthening bones and muscles, and, in general, overall well-being. Along with these advantages, people with diabetes have added benefits, as regular exercise helps to reduce the blood sugar level and enhance the body’s sensitivity to insulin, managing insulin resistance. Read the article to know more.

What Is Meant by Type 1 Diabetes?

Type 1 diabetes is a chronic condition when the body produces little or no insulin. This condition is seen in children and in adults. Some common symptoms of type 1 diabetes are increased thirst, frequent urination, fatigue, tiredness, hunger, and vision issues. This condition can be maintained with regular medication and some lifestyle changes. Regular exercise plays a vital role in managing the blood sugar level in case of type 1 diabetes.

What Is the Importance of Regular Exercise With Type 1 Diabetes?

Regular exercise is very important in managing type 1 diabetes. Exercise and type 1 diabetes are related. Regular exercise can help to manage correct weight, enhance mood, and help with proper sleep. These are the reasons why the Centers for Disease Control and Prevention recommends regular exercise for diabetic people. People who are diabetic should follow a proper exercise method as strenuous physical activity can result in a drop in blood sugar, resulting in hypoglycemia. At the same time, intense exercises can result in increased blood sugar. If the blood sugar increases more than normal, it is called hyperglycemia.

Despite these facts, regular exercise can help maintain good overall health and manage type 1 diabetes.

What Are the Types of Exercises You Can Do with Type 1 Diabetes?

According to the ADA (American Diabetes Association), those people who are diabetic should focus on at least 150 minutes of mild to vigorous aerobic physical activity per week. As people start to exercise regularly they can increase the duration, intensity, and frequency of the exercise. The ADA further says that regular exercise helps to manage insulin management irrespective of any type of diabetes.

The correlation between exercise and blood sugar levels varies among each individual. Due to this, each person needs to find which exercise suits them best for them. There are three guidelines for the management of diabetes, these are:

• Intake of the required amount of carbohydrates.

• Keeping a check on the glucose level before, during, and after physical activity or exercise.

• Adjusting the insulin level as required.

Some of the types of type of exercise for people with type 1 diabetes are:

• Resistance Activities:

The ADA recommends diabetic people do at least two to three sessions of this activity in a week, which include:

• Strengthening the muscles is like weight lifting.

• Resistance band activities.

• Bodyweight exercise.

• High-Intense Exercise:

HIIT (High-intensity interval training) includes exercise that involves short bursts of activity followed by recovery time.

• Swimming:

Swimming is an aerobic activity that seems to be easy on the joints but enhances heart rate. Swimming is the best activity for those people who have diabetic peripheral neuropathy. People with this type of diabetes can do weight-lifting exercises, but it is not recommended by the doctors as those with a severe form of this condition can result in injury.

• Cycling:

Cycling is another best aerobic exercise that can enhance or lower the intensity of the workout.

• Running:

If you like running, it is one of the best aerobic activities for diabetic patients.

Depending on how one’s body responds to each activity, choose the best one.

What Are the Effects When Aerobic and Non-aerobic Activities Are Combined?

Each exercise affects the blood sugar level differently depending on its intensity, time, and duration. Aerobic exercise is less intense but for a longer duration, and the blood sugar level may drop. Anaerobic exercise is of higher intensity and less duration, and the blood sugar level can spike. When aerobic and anaerobic exercises are combined, the blood sugar level can fluctuate.

No matter what type of exercise one is involved in, it is very important to monitor the blood sugar level before and after the exercise is over.

What Is the Best Time for People With Type 1 Diabetes to Do Exercise?

The best time for those with type 1 diabetes to exercise is during the morning, as they experience reduced blood sugar levels during the night. If the person performs intense aerobic exercise, the blood sugar tends to reduce even more.

How Does Diet and Exercise Help to Manage Type 1 Diabetes?

Diet and exercise for type 1 diabetes go hand in hand. The blood sugar level needs to be monitored before starting the exercise. If the blood sugar level is less than 150 milliliters per deciliter prior to the workout, then the person should have carbohydrate-rich food in order to maintain the blood sugar level during the workout. The diabetic people show 15 to 30 grams of carbohydrates before starting a workout. If the person is involved in a long-hour workout, it is better to include protein in the pre-workout diet. Some foods that can be taken before a workout are:

• Half a cup of applesauce.

• A banana.

• A cup of milk.

• Two slices of bread.

• A cup of yogurt.

If the person works for more than an hour, then he/she needs to monitor the blood sugar level every 30 to 60 minutes, and if there is a drop in the sugar level, they need to take some carbs. A post-workout snack should also include carbohydrates and protein, which are needed to stabilize the blood sugar level.

What Are the Prediabetic Physical Exercises?

Being very active is the most important part of a person with a pre-diabetic condition. Regular physical activity or exercise is the best way to reduce the blood sugar level, lower the risk of other health conditions such as cardiovascular disease, and also help to maintain overall health. Some of the prediabetic physical exercises that help to build body mass, enhance insulin sensitivity, and maintain overall health are:

• Bodyweight exercises.

• Weight lifting.

• Resistance workout.

Conclusion

Type 1 diabetes is a common condition that is caused when the body produces very less or no insulin. This condition can be maintained with proper medication and some lifestyle changes such as proper diet and regular exercise. Exercise such as walking, swimming, cycling, etc plays an important role in managing type 1 diabetes. Diet along with good regular exercise can help to manage diabetes and overall health.