1. The health connection between Type 1 Diabetes and exercise

• Exercise is beneficial and important for everyone’s health and emotional wellbeing. When you have Type 1 Diabetes it is even more important as it helps to improve the control of your blood glucose.

• Read more about exercise and the impact on your type 1 diabetes here. 

• One common misconception is that Type 1 Diabetes and exercise don't go together. But in reality, having Type 1 Diabetes does NOT limit your ability to exercise outside and join sports. It can help you to make new friends, find new interests and explore new places. 

• With good preparation and knowing what to be careful of. You can enjoy outdoor sports and activities and gain the benefits of exercise for Type 1 Diabetes!

2. Type 1 Diabetes and exercise: Preparing for physical activity 

• Tell your coach or friends you have Type 1 Diabetes and make sure they know what to do in case of a low blood glucose (Hypo)/high blood glucose (Hyper).

• You can even share HelloType1 to educate them! 

• Test your blood glucose before activity and more regularly throughout activity. 

• Take a snack if you need to. 

• Pack extra snacks and drinks including electrolytes (granola bar, sports drink or coconut).

• Make sure you bring your Hypo Kit and first aid kit. Wear cotton socks and athletic shoes that fit well and are comfortable.

• Another thing to consider about Type 1 diabetes and exercise is that long periods of physical activity may require extra carbohydrates and/or a reduction in insulin dose. Discuss this with your doctor or nurse.

• Keep insulin at the right temperature. Read more here.

• If hot; wear sunscreen/hat if needed, wear protective and breathable clothing.

• If cold; wear layers of clothing and keep warm.

• Be aware of Hypo and Hyper symptoms – especially during prolonged exercise.

• Read more here to manage hypoglycaemia and hyperglycaemia. 

3. Important reminders after engaging in physical activity

• After your activity, check to see how it has affected your blood glucose level and adjust insulin if needed.

• After being physically active, check your feet for sores, blisters, irritation, cuts, or other injuries. 

• To keep the feet clean after exercise ( wash the feet, keep clean and dry, apply some lotion if needed to avoid injury) 

• If feet are tender; elevate them or soak them in warm water.

• Call your doctor if an injury doesn’t begin to heal after 2 days.

• Delayed onset hypoglycaemia can occur, dropping your blood glucose in the 6 to 15 hours after exercise.

• Delayed onset hypoglycaemia can occur, dropping your blood glucose in the 6 to 15 hours after exercise.

4. Different factors to consider when exercising

• Type, intensity and duration of exercise (see table below)

  

• The amount of insulin left in your body (Time since last insulin injection)

• Time and composition of last meal

• Pre-exercise blood glucose (in general aim 7 – 10 mmol/L or 126 –180 mg/dL)1 

• Your fitness levels

• Every person with Type 1 Diabetes reacts differently to exercise and insulin, so get to know your body!

• It is common to have fluctuation of blood glucose during and after exercise. 

• Practice, experiment and record. Learn how your body performs when and after doing sport and outdoor activities. These are important things to consider when it comes to type 1 diabetes and exercise.

• Have regular review and discussion with your doctors or nurses.

• You will learn and be able to stabilise your blood glucose while enjoying the fun and benefits of exercise.