A personal account of how to enjoy exercise safely as a type 1 Diabetic
One of our passions is to make exercise enjoyable, inclusive and accessible for everyone.
Our personal trainers are GP referral qualified, which means that we have specialist qualifications allowing us to work with people with long term health conditions.
We know many people have concerns about exercising with a health condition, and we wanted to share a real-life inspiring story about living and exercising with Type 1 diabetes.
One of my wonderful clients, Justine Brown, kindly agreed to share her story.
I have included resources at the end of this blog, if you would like information, help and support to get moving.
Living with diabetes as a child
“I was diagnosed with Type 1 diabetes aged 5, back in the 1970’s. Things were quite different then.
I’ve managed my diabetes daily since then, including through the tricky teenage years. Having diabetes made me feel different to everyone else and this can be challenging as a teenager. The mental health/wellbeing impact of living with diabetes is really underestimated, although there is more awareness and support these days than in the 70’s and 80’s.
In the last two years I’ve been lucky enough to use a fantastic Continuous Glucose Monitoring System (CGM), called Freestyle Libre* (made by Abbott). It means I wear a little device on my arm which allows me to check my blood glucose whenever I want, it tells me if my blood glucose is going up/down or staying level and gives me data for the previous 8 hours.
This enables me to have much better control of my glucose levels and make better decisions about my diabetes treatment. I’ve found it invaluable in relation to exercise which I do regularly.
“Type 1 diabetes is a balancing act between how much insulin you inject, what you eat and what activity you do”
Diabetes really doesn't stop you from doing anything, you just have to be careful. It's a balancing act between how much insulin you take, what you eat and what activity you do. There are top rugby players that have diabetes and wear a Libre. Top level sportsmen and women, so anything is possible!
“I know many people are scared of exercising with diabetes but exercise has really helped me be a healthier diabetic”
I didn’t exercise so much in my 20’s, but all the way through my 30s and 40s I have prioritised exercise. I do something every day. That doesn’t mean that I do a formal exercise session every day, but I am always active at some point in the day.
“Being active every day really helps, it doesn’t have to be formal exercise sessions/classes”
I walk my dog every day but also plan in formal exercise four times a week. I work on my strength, and cardiovascular fitness and also do a boxing class. I am very inflexible so I do yoga and it has really helped make me more bendy! I know I am lucky to work with a personal trainer. I prioritise this as it means I am always being looked after and make sensible progress. I also really enjoy it!
“I can do things now that I never dreamed I could do and I know I am building a strong body for life”
I have to be responsible about how I manage my blood glucose and exercise.
“Glucose monitoring is a balancing act - hERE’S MY CHECKLIST TO FOLLOW IF YOU’RE NERVOUS ABOUT EXERCISING WITH DIABETES”
1. Check glucose levels about 30 minutes before exercise
2. If blood sugar is low, have a snack
3. Test during the exercise session (I always have my blood testing equipment with me)
4. Eat within one hour of stopping exercise
5. Always have fast acting glucose with you (jelly babies are my go to)
From a diabetic perspective, my long-term labels (markers of health) are much more stable than they've ever been. I have higher energy levels generally and my chances of developing other complications, that come with type one like high blood pressure, heart disease, nerve damage, loss of vision, are significantly lowered if I keep exercising.
I have good control of my diabetes and exercise has been key for me.
There are challenges for people with T1 diabetes and exercise but these can be managed with careful monitoring and advice from diabetic professionals.
I have a few tips to get started…
· Start off steadily, give your body time to adjust to the new activity levels
· Ask advice – most GP surgeries have a diabetic nurse and they will be encouraging and understanding
· Find a qualified GP referral personal trainer – they will have the skills and expertise to progress you appropriately and help you gain confidence
“I want my body to be in the best shape it can be and I know exercise is the foundation of this”
Resources
www.diabetes.org.uk
www.freestylediabetes.co.uk