5 Safety Measures to Take When Beginning to Exercise with Type 1 Diabetes:

Introduction

The most important thing is to find the joy in exercising, it is more complicated with Type 1 diabetes but if you start in a measured way, with some understanding of how exercise affects blood sugars – you will set yourself up for success.

When you’re living with Type 1 diabetes, exercise is crucial for maintaining overall health and can be beneficial for managing diabetes, however, for it to be something that you will want to continue on a regular basis – it’s important especially when starting out to set yourself up for success and do some planning to ensure your safety and success. How you go about exercise will be dependent on whether you are on manual daily injections (MDI) or an insulin pump. If you feel you need someone to guide you through the process – see an Exercise Physiologist.

To begin let’s understand the relationship between Type 1 diabetes and exercise. Interestingly physical activity or exercise is a time when our bodies can use the sugar in the blood, a job that injecting insulin normally does for us. When we move or do exercise our body will use our blood sugars – Physical activity/exercise is a very efficient way to manage blood glucose levels, in the short-term keeping the glucose levels in a normal range and longer term, helping to prevent complications from long term high blood sugars. With this in mind, we’ll dive into detailed strategies that can help you stay safe during your workouts.

Safety Measure #1: Monitoring Blood Sugar Levels

Importance of Safety Measures for Manual Daily Injection Users

Monitoring your blood glucose levels is a cornerstone to staying safe. This means that you need to do some planning before, during, and after exercise.

Importance of Regular Blood Sugar Monitoring

Regular blood sugar checks, through a glucometer or a continuous glucose monitor (CGM) provides the information you need. Bear in mind your levels can change quickly with physical activity, so frequent monitoring is key and you should always have suitable snacks with you should your levels need a glucose boost.

Tips for Monitoring Blood Sugar Levels During Exercise

Check your blood sugar before exercise to ensure it’s not too low with little or no active insulin on board before you begin. Do not exercise if your blood glucose is 18.0 or above (as exercise will actually cause it to increase due to reduced insulin sensitivity in this high range). It is recommended that blood glucose levels should be around 8.0 mmol before starting. During exercise, check every 30 minutes, or more regularly if you are feeling any symptoms of fluctuating glucose levels, or doing a new activity. Afterward, check to prevent delayed hypoglycaemia, just bearing in mind that your glucose levels can go low sometime after you have finished. Keep good records to learn how your body responds to different activities.

Safety Measure #2: Planning and Adjusting Insulin Dosages

Understanding the Impact of Exercise on Insulin Requirements

Exercise increases insulin sensitivity, which lowers your insulin needs. It’s different for each person, but understanding this impact helps you manage insulin dosage before and after exercise.

Strategies for Adjusting Insulin Dosages Before, During, and After Exercise

To adjust insulin correctly, consider the timing of your workout. Reduce your bolus insulin for meals before exercise. So if you know you are going to walk or exercise straight after a meal, reduce your insulin for the meal. If you’re active for long periods, you might also need less basal insulin. After working out, remember your sensitivity can remain high for hours.

Safety Measure #3: Preventing Low Blood Sugar Levels

Recognizing the Signs of Hypoglycemia During Exercise

Know your signs of low blood sugar: shaking, sweating, dizziness, hunger, and confusion. Catching these early helps prevent a severe low.

Strategies for Preventing and Managing Low Blood Sugar Levels During Physical Activity

Prevention is best. Eat a snack with carbs before exercise if your blood sugar is on the lower end. Have fast-acting glucose on hand just in case. Plan for less intense workouts if your levels are fluctuating widely. And remember, always keep hydrated as dehydration can affect blood sugar levels too.

Safety Measure #4: Carrying Emergency Supplies and Snacks

Importance of Carrying Emergency Supplies

Having emergency supplies like glucose tablets, a medical ID, and a working phone can be life-saving if a hypoglycemic event occurs. If you are just starting out incorporating exercise into your routine – exercise with a friend or family member close by until you know how your body reacts.

Recommended Snacks for Managing Blood Sugar Levels During Exercise

Snacks should be easy to carry and quick to eat. Consider fruit, granola bars, or a sandwich with peanut butter. Tailor your choice to the duration and intensity of your activity.

Safety Measure #5: Communicating with Others

Importance of Informing Exercise Partners or Trainers

If you are joining a gym or a class – ensure you let them know you have type 1 diabetes and how to recognise if you are low and unable to help yourself, and what they need to do to help if you can’t help yourself.

Conclusion

Summary of Safety Measures and Encouragement for Safe and Enjoyable Exercise with Type 1 Diabetes

As with any new diagnosis or when managing a chronic disease, you should get clearance from your endocrinologist. The benefits of exercise are so profound, however if you feel it is too daunting to take it on by yourself, find an accredited Exercise Physiologist to help you in the initial stages.

By following these five safety measures and checking in with your specialist, exercising with Type 1 diabetes will be both enjoyable and safe. Regular monitoring of blood sugar levels, planning insulin dosages carefully, being prepared for lows, carrying emergency supplies, and effective communication are all crucial steps. These practices will help you to maintain good health and enjoy the benefits of physical activity.