*As always, please keep in mind when reading our blogs that we are not medical professionals. We are two people with type 1 with a combined knowlwdge spanning almost 40 years. Though we post advice and tips, we strongly recommend you do throrough research before making any changes to your Diabetes management.*
For individuals with Type 1 diabetes, exercise is a vital component of managing the condition and promoting overall health. However, one of the challenges we often face is the risk of low blood sugar levels (hypoglycemia) during or after physical activity. In this blog, we'll explore strategies to help individuals with Type 1 diabetes avoid low blood sugars while exercising, allowing them to reap the benefits of physical activity without compromising their health.
Exercise can lower blood sugar levels by increasing insulin sensitivity and promoting glucose uptake by muscles. However, for those of us with Type 1 diabetes who use insulin therapy, this can sometimes lead to a drop in blood sugar levels below the target range, causing hypoglycemia. The risk of hypoglycemia during exercise depends on various factors, including the intensity and duration of the activity, current insulin levels, and individual insulin sensitivity.
Tips to Avoid Low Blood Sugars During Exercise:
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Check Blood Sugar Levels: Before starting any exercise routine, it's essential to check your blood sugar levels. Aim for a blood sugar level you're comfortable with before exercising, for me that's around 7.5, but for you it may be different. If your blood sugar is too low consume a small carbohydrate snack to raise it to a safe range.
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Adjust Insulin Dosage: Depending on the type and duration of exercise, you may need to adjust your insulin dosage to prevent going low. Consult with your healthcare provider to develop a personalized insulin management plan for exercise. This may involve reducing your insulin dose or adjusting the timing of your insulin injections or pump settings. If you're comfortable making these changes without speaking to your DSN or specialist, take things steady and slow. Don't make too many changes at once. Don't forget, a lot of diabetes care is trial and error, and monitoring results and making small tweaks is super important.
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Choose the Right Timing: Plan your workouts strategically to minimize the risk of a low. Avoid exercising during the peak action of rapid-acting insulin or when your insulin levels are at their highest. Instead, consider exercising when your insulin levels are lower, such as in the afternoon or several hours after a meal. For Us two, (we use Omnipod 5 and Dexcom G6) we always wait until we have 0 IOB (insulin on board) and we activate Activity mode 1 hour before excersise. If it's a particularily cardio heavy activity lasting more than an hour I (JoJo) take 20g of carbs before starting.
- Monitor Blood Sugar Levels During Exercise: Keep a close eye on your blood sugar levels throughout your workout, especially if you're engaging in prolonged or intense exercise. I find my Dexcom G6 particularily useful during activity as i can see my numbers on my watch and the comfort of alarms allows me to excersise with less worry. During excersise i set my low alert to 6.6 so i can intervene if i need to and avoid going low.
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Fuel with Carbohydrates: Consuming carbohydrates before and during exercise can help prevent low sugars and provide your muscles with the energy they need to perform. Choose easily digestible carbohydrates with a moderate to high glycemic index, such as fruit, sports drinks, or glucose gels. I drink a carton of fruit juice at 20g of carbs just before i start excersise and this works really well for me, with the occasional dextro tab mid work out. Working out what my body needs took trial and error. It will take time if you are starting from scratch, but stick with it.
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Stay Hydrated: Dehydration can exacerbate the risk of your CGM misreading (this is because it reads the fluid inbetween cells, not blood) Drink water or sugar-free beverages to maintain hydration, especially if you're exercising in hot or humid conditions.
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Be Prepared for Emergencies: Always carry fast-acting carbohydrates, such as glucose tablets, juice, or hard candy, with you during exercise in case of a low numbers. Make sure your workout companions are aware of your diabetes and know how to help in case of an emergency.
Exercise is a crucial aspect of managing Type 1 diabetes, but it's essential to take precautions to avoid low blood sugars during physical activity. By following these tips and working closely with your healthcare team to develop a personalized diabetes management plan for exercise, you can enjoy the benefits of exercise safely and effectively. Remember that consistency and careful monitoring are key to achieving optimal blood sugar control while staying active with Type 1 diabetes.
In my younger years when my control was poor, i was very athletic, i believe in some strange way my athleticism helped keep my numbers closer to what they should have been. As i've aged and taken better control i found escersise overwhelming, it always seemed to go wrong in one way or another. It's taken time, lots of experiments and monitoring, but i now have the confidence to excersise with a high level of confidence.
If i can do it, you can too!