Before you start
Almost everyone benefits from exercise, and if you have type 1 diabetes there are some additional ways that maintaining an active lifestyle will be good for you:
- Exercise can help improve your blood glucose control and if you stick at it, it can bring your HbA1c down.
- Exercise can increase your insulin sensitivity, as when you exercise you burn through the available glucose in your bloodstream, which lowers your blood glucose level and in time might mean that you need less insulin.
- Exercise can help control your weight.
- In the long-term, exercise can reduce your risk of cardiovascular problems such as heart disease or high blood pressure.
- Exercise can make you feel better and happier. When you exercise, your body releases chemicals called endorphins, which work with your brain to elevate your mood and minimise pain. Many people who exercise regularly talk of the ‘natural high’ they get from it. The hard part is to actually get out and do it in the first place!
Have you exercised in the past?
If you’ve exercised before, and just let it slip, have a think about how you managed then. Did you have any specific problems or were your blood glucose levels fine?
What type of exercise do you want to start?
Running, gym, cycling, walking, fitness classes, swimming? These can all have different effects on your blood glucose and you may need to try more than one type of exercise to find out what works best for you.
What are your goals?
Think about what your overall aim is? To lose weight? Improve your blood glucose? Feel generally better? Take steps towards long-term health? It’s good to have a long-term goal as this will keep you focused. Your goals might change as you get fitter, so be sure to review them regularly.
Do you have any worries or concerns about exercising when you have diabetes?
It is useful to note these down and discuss them with your diabetes care team. Talking through any issues will give you a better understanding of how to maintain a healthy lifestyle when you have diabetes.
What adjustments will you have to make to your insulin or food intake?
Again, note down all of your thoughts about this issue and discuss with your diabetes care team if you have any doubts at all.
Do you have any problems with your eyes or feet?
If you have had problems with your feet (numbness, pins and needles, pain, any sores), it’s all the more important that your trainers fit properly and that you make sure exercise will not do more harm than good. If you have retinopathy (changes to the blood vessels in your eyes) you need to check to talk to your diabetes care team and make sure it’s safe to start exercising. This is because your blood pressure can go up when you exercise strenuously, and this can sometimes worsen retinopathy.
Here is a record sheet to complete which might be handy to look back on once you’ve started exercising.
Remember: if you are unsure or worried about starting exercise, your diabetes care team will be happy to give you all the information and support you need.
Comment by Samantha. C. on 30th April 2020 at 7:59 am
I have always done many different sports over the years but mainly regular walking now. If I do slip any exercise I just let my insulin pump run as normal as no temp basal needs to be used. I would like to start swimming again also as I enjoyed that but being busy at work and therefore not having enough time. I tend to try to balance things so I don’t overdo It and end up exhausted as working as a homecarer can be a busy job to. Normally when I’m off work I enjoy longer walks. I don’t have any worries about exercise and diabetes as I have more knowledge now. The only problem I have at the moment during this Coronavirus pandemic is I am limited to what I can do due to self isolating. I have increased my morning walk from half an hour to an hour and also ordered some gym equipment to use at home but I’m aware this is a temporary situation. A new regime to work out for my insulin/exercise balance.
I have no problems with my eyes and feet but in my younger years I had the early early stages of retinopathy which my eye specialist said it almost looked like a tiny bit of dust on her screen. This luckily disappeared when I when onto insulin pump therapy gaining tighter control on blood sugar levels and luckily the little tiny blood vessel had healed itself up. One of my fears is going blind.