Most experts agree that working out can be great for people with type 1 diabetes. However, the bigger concern for many people who suffer from this condition is how exercising might affect their glucose levels and how they might end up feeling after a workout.
And because there’s so little information out there about this, it makes it even more difficult for people with T1D to switch to a healthy and active lifestyle. That’s exactly why I decided to create this comprehensive diabetes workout plan which will answer many of your questions about exercising with T1D.
As someone who was diagnosed with T1D a long time ago, I understand how difficult it can be to do a diabetes workout routine that’s safe and beneficial. However, with behavior modification and a focus on fitness, I’ve been able to conquer my adversity and would like to help you do so as well. So, let’s get started.
How a Diabetes Workout Plan Can Help You
Even if you don’t want an athletic body, a diabetes workout plan can still be very beneficial for you. These workouts can help you control your blood glucose levels more easily. In addition, they can also decrease the amount of insulin your body needs to process carbohydrates.
Regular exercise can decrease the risk of diabetic eye disease and cardiovascular disease. Workouts can also help people with T1D achieve their targeted levels of blood pressure, HbA1c, and a healthy body mass index (BMI). Exercising will, of course, also help you build strong muscles and bones, manage your weight better, and keep you feeling energized.
What Kind of Workout Plan Should You Choose?
There are two kinds of exercises that I recommend for people with T1D – aerobic exercises and strength training. For the best results, you should incorporate a combination of the two into your workouts.
Aerobic exercises such as brisk walking, jogging, running, swimming, biking, or dancing can be great to keep your glucose levels under control and reduce the risk of cardiovascular disease. The American Diabetes Association recommends at least 150 minutes of moderate-to-vigorous aerobic exercises every week with no more than 2 days of continuous inactivity.
Moderate intensity basically means that you should easily be able to talk (not sing) during your workout. On the other hand, vigorous intensity means that you shouldn’t be able to say more than a few words without pausing for breath during your workout.
Now, if you’re just starting out and are not very active, don’t put too much pressure on yourself. Take it easy and give your body time to adjust to your diabetes workout. You can even start by walking for 10 minutes a day and slowly increase the time every week.
Strength training, in addition to keeping your glucose levels under control, also helps to build strong bones and muscles. In fact, strength training helps you burn more calories, even when your body is at rest. The American Diabetes Association recommends doing strength training at least twice a week in addition to aerobic exercises as part of your diabetes workout.
If weights are a little too much for you, you can simply try some strength training at home using your body weight as resistance. Exercises such as planks, sit-ups, push-ups, squats, lunges are great for building strength and toning your body. Try to do 12-15 repetitions of each exercise and 2-3 sets of the complete workout with 1-2 minutes of rest in between.
Again, it’s important not to overdo things when you’re starting out. Do fewer repetitions of each exercise and use lighter weights. Then gradually increase both your reps and weights.
Here’s a diabetes workout plan that you can follow every week:
Day 1: Aerobics (15 minutes on the treadmill + 15 minutes on a stationary bike)
Day 2: Strength training
Day 3: Aerobics (30 minutes of swimming or Zumba)
Day 4: Aerobics (30 minutes of running or cycling)
Day 5: Strength training
Day 6: Aerobics (30 minutes of playing tennis or basketball)
Day 7: Rest
You can change up the activities (such as running, swimming, basketball, dancing) based on your schedule and preferences. Remember to have fun and choose activities that you enjoy doing. Otherwise, it will be impossible to stick to your workout routine in the long run.
Consistency is the key when it comes to exercising and enjoying the many benefits it has to offer.
Things to Note Before Your Start Your Diabetes Workout
People with T1D need to pay close attention to a few things before they start a diabetes workout plan.
- Speak with your doctor and make sure it’s safe for you to try out a new workout routine. Your doctor can make sure that your heart health and other aspects of your health are good before you start exercising. Your doctor can also help you choose the best exercises for you.
- Remember to check your blood sugar levels before and after your workouts. This will help you understand how your body responds to the exercise. Ask your doctor for the acceptable levels of blood sugar at which you can start your workout.
- There could be situations where your blood sugar drops below normal. So, keep things like hard candy or glucose tablets close at hand.
- If you feel breathless, dizzy, or light-headed, give yourself a break. Don’t push too hard and report any unusual symptoms to your doctor immediately.
- Keep yourself properly hydrated before, during, and after your workouts.
- Always remember to warm up before a workout and cool down afterwards. You’ll need to stretch your muscles and work your joints before and after exercising. This will make sure that your body is ready to handle the workout and will minimize the chances of getting injured.
Final Thoughts
I always recommend approaching a diabetes workout with a proper plan in mind. Give yourself certain goals – it could be to increase your stamina, lose a certain amount of weight, reduce fat and increase muscle by a certain percentage, or increase overall flexibility.
While goals are essential to help you focus and work towards attaining them, remember to set realistic goals. Otherwise, you may feel demotivated by the results and give up.
As I’ve explained above, start small and gradually work your way towards increasing the intensity of your workouts. Remember to be consistent as that is the key to a healthy lifestyle.
Have you tried a diabetes workout before? I’d love to hear about your experiences. Or if you have any questions, feel free to comment below.
