Why exercise is so important for your type one diabetes journey
Living with Type 1 Diabetes doesn’t mean you have to give up on your fitness goals. In fact, exercise can be one of the most effective tools to help manage your condition and enhance your quality of life.
Whether you're just starting or looking to refine your exercise routine, understanding the relationship between Type 1 Diabetes and physical activity is crucial.
This guide will explore the benefits of exercise, its impact on blood glucose levels, how to build muscle, manage insulin resistance, and the positive effects on mental health.
Why Exercise Is Essential for People with Type 1 Diabetes
Do I Really Need To Exercise?
Yes, exercise is a fundamental part of managing Type 1 Diabetes. Staying active helps control blood sugar levels, improves cardiovascular health, strengthens muscles, and boosts your overall well-being. Exercise helps you create a routine that makes it easier to live a healthier life.
Engaging in regular physical activity can reduce the risk of complications and improve your body's sensitivity to insulin, making it easier to maintain stable blood sugar levels. Your muscles cry out for energy during exercise, and they need insulin to get it.
Whether you're a seasoned athlete or just starting, incorporating exercise into your daily life will be key to unlocking more effective diabetes management.
Benefits of Exercise
Exercise offers a range of benefits that go beyond physical fitness. Some of the main benefits include:
- Reduce Stress and Anxiety: Exercise releases endorphins, which improve mood and reduce feelings of stress.
- Build Muscle Mass: Muscle tissue uses more glucose for energy. The more of it we have, the easier it will be to keep our blood sugars stable in future.
- Boost Heart Health: Regular exercise strengthens your cardiovascular system, reducing the risk of heart disease.
- Supports Weight Management: Staying active helps you maintain a healthy weight, which is beneficial for controlling blood sugar.
Understanding the Effect of Exercise on Blood Glucose Levels
How Exercise Impacts Your Blood Sugar
When you exercise, your muscles use glucose as fuel, which often leads to a decrease in blood sugar levels. This is why physical activity can be highly effective in managing Type 1 diabetes. However, it’s important to be mindful of how different types of exercises affect your blood glucose levels to avoid any unexpected drops or spikes.
Regular monitoring of your blood sugar levels before, during, and after exercise is essential. Using tools like a Continuous Glucose Monitor (CGM) can help track these levels in real-time, allowing for quick adjustments if needed.
Tips for Managing Blood Sugar During Exercise
- Check Your Blood Sugar Levels: Always test your glucose levels before you start exercising to ensure they are within a safe range.
- Carry Quick-Acting Carbs: Have snacks like glucose tablets or fruit juice on hand in case your blood sugar drops.
- Stay Hydrated: Proper hydration helps regulate your blood sugar levels and supports your body's ability to handle physical stress.
Knowing how your body responds to different types of exercise enables you to plan more effectively and keep your blood sugar stable.
Building Muscle as a Type 1 Diabetic*
Not like a bodybuilder!*
Building muscle is more than just a way to get stronger; it plays a significant role in managing Type 1 Diabetes. When you increase your muscle mass, your body becomes better at using glucose, which leads to improved blood sugar control.
Ever gone for a walk to get your sugars down? Getting sugar out of your blood and into your muscles will lower your blood sugar level.
Strength training is especially beneficial because it not only increases muscle mass but also boosts metabolism, helping your body burn more calories even when you're at rest. Including strength training exercises in your fitness plan can have a long-term positive impact on your diabetes management.
But, be mindful that certain types of training can increase your blood sugar levels, as your body makes more fuel available for your muscles to continue your workout. Resistance training and cardiovascular training are very different and affect each person in different ways. You will need to try different training approaches to see what works best for you and the needs of your own individual type one diabetes.
Best Strength Training Exercises for T1D
- Bodyweight Exercises: Push-ups, squats, lunges, and planks are great for building strength without needing any equipment.
- Resistance Bands: These are ideal for beginners and provide enough resistance to tone your muscles effectively.
- Light Weightlifting: Start with light weights and gradually increase as you build more strength and confidence.
Incorporating these exercises into your weekly routine can enhance your muscle-building efforts and support better blood glucose management.
Combating Insulin Resistance with Exercise
How Regular Exercise Fights Insulin Resistance
Insulin resistance occurs when your body’s cells become less responsive to insulin, making it difficult to control blood sugar levels. Even though Type 1 diabetes means your body doesn’t produce insulin naturally, exercise can still play a crucial role in improving how your cells respond to the insulin you inject.
You can partially see this effect when you compare the insulin dosing of different patients. Some of us will have 3 units of Fiasp for a 45g carb bagel, and some of us will have 8 units - even though we’re a similar age, bodyweight, height, etc. Metabolically, we’re all unbelievably different.
Regular physical activity helps reduce insulin resistance by increasing the number of insulin receptors in your cells, making them more efficient at absorbing glucose. This means less insulin is needed to keep your blood sugar levels in check.
As we said earlier, our muscles cry out for energy during training. Then, they adapt - they make more receptors so that at your next session, they can get the glucose they need, faster. One example of a receptor, is the GLUT-4 receptor.
Effective Exercises to Improve Insulin Sensitivity
- Cardio Activities: Exercises like brisk walking, cycling, and swimming can significantly lower blood sugar levels and improve insulin sensitivity. Be careful, they can drop fast!
- Interval Training: Short bursts of intense exercise followed by rest can boost your metabolism and enhance how your body uses insulin. Often, this can cause a glucose spike, but sometimes a low - everyone is different.
- Strength Training: Building muscle through weightlifting helps your cells respond better to insulin, making glucose uptake more efficient.
Incorporating a mix of these exercises into your routine can greatly improve your body’s response to insulin.
Mental Health Benefits of Exercise for Type 1 Diabetes
Boosting Your Mood and Reducing Stress
Living with Type 1 diabetes can be stressful, but exercise is a proven way to reduce anxiety and improve mental health. Physical activity increases the production of endorphins, the body's natural mood lifters, which can help alleviate feelings of stress and boost your overall sense of well-being.
Regular exercise also improves sleep quality, which is crucial for managing blood sugar levels. When you're well-rested, your body can regulate insulin more effectively, reducing the risk of complications.
Why Exercise is Good for Your Mental Health
- Relieves Stress: Physical activity provides a healthy outlet for stress, calming your mind and reducing anxiety.
- Improves Sleep: Better sleep patterns contribute to more stable blood sugar levels and reduced insulin resistance.
- Boosts Self-Confidence: Achieving your fitness goals can give you a sense of accomplishment and control over your diabetes.
- Enhances Social Interaction: Joining a fitness group or participating in a team sport can help build connections and reduce feelings of isolation.
Final Thoughts: Taking Charge of Your Type 1 Diabetes with Exercise and CGM Patches
How Our CGM Patches Make Exercise Stress-Free
Exercise is powerful in managing Type 1 Diabetes, but it’s even more effective when you have the right support tools. Our CGM patches are designed to be that support, helping you stay active without the distractions and worries of device issues. They help you focus on what really matters—getting stronger, feeling healthier, and living your life to the fullest.
When your CGM device is secure, you can enjoy every bit of your workout, from the adrenaline rush of a good run to the calm focus of a yoga session, without constantly checking if your device is still in place.
With our patches, you never have to miss a beat—or a crucial glucose update—no matter how intense your exercise gets.
Your Fitness Journey Starts Here
Managing Type 1 Diabetes is all about finding the right balance between exercise, nutrition, and tools that make your life a little easier. Our CGM patches are more than just a way to keep your device in place—they’re a part of your journey to a happier, healthier life. They make it easier to stay active, confident, and in control of your diabetes.
So, as you lace up your sneakers and commit to your fitness goals, know that our CGM patches have your back (and your CGM). With these patches, you can focus on smashing your fitness targets and enjoying every moment, free from the worry of device mishaps.
Take the next step in your Type 1 Diabetes journey with confidence, knowing that with the right exercise plan and the perfect CGM patch, you’re set up for success, no matter what challenges come your way.
