Status: 09/26/2022 6:00 p.m
In type 1 diabetes, physical activity makes an important contribution to preventing secondary diseases and helps to better control long-term blood sugar.
If the long-term blood sugar HbA1c is permanently too high, there is a risk of vascular damage. In the long run, the consequences are, for example, cardiovascular diseases, nerve disorders, retinal damage or the so-called diabetic foot. If risk factors such as smoking, stress, high blood pressure, increased blood lipids or lack of exercise are added, the cardiovascular risk multiplies.
But any reasonably strenuous physical activity lowers the blood sugar level, improves blood circulation and prevents typical diabetes complications. Exercise in the fresh air also protects against infections and supplies the body with vitamin D, which stabilizes the metabolism and the body’s defenses.
How exercise changes blood sugar
Muscle work lowers blood sugar levels.
As soon as the muscles work, they need glucose (equivalent to glucose or blood sugar) as “fuel”. Muscles have their own fuel stores, so-called Glycogen depots, from which they supply themselves when they are active. If they are empty, the muscle cells get the necessary supply from the blood – this means that the blood sugar level drops. This effect lasts up to two days after a strenuous workout. That’s how long it takes for the muscle cells to replenish their empty energy stores with sugar from the blood.
Beware of hypoglycaemia
However, people with type 1 diabetes need to be extra careful when exercising because their bodies cannot regulate blood sugar levels. The latter can drop so quickly and so severely that it leads to dangerous hypoglycaemia. Warning signs include palpitations, tingling, weakness, cold sweats, or food cravings.
Type 1 diabetes: important tips for exercising
How to prevent hypoglycaemia:
- Keep a diabetes and sports diary.
- Take the SOS sports set with you with sufficient emergency BE (soft drinks, juice, glucose gel, dextrose).
- Determine the blood sugar value before, during and after physical activity: A starting value of 150-180 mg/dl is considered ideal, and for dangerous sports (e.g. climbing, diving, white water canoeing, hang gliding) even higher, since excitement can increase the value.
- Adapt the insulin dose to the time, duration and intensity of the training and/or
- Increase carbohydrate intake: take slow-acting carbohydrates (muesli) 1 to 2 hours before the start of exercise, fast-acting carbohydrates (glucose, juice) directly before exercise.
- Drink a lot! With glucose levels above 160 mg/dl, diabetics need more liquid than healthy people. Carbohydrate-containing drinks are best suited: they cover the higher energy and fluid requirements in equal measure.
- The muscle filling effect can promote hypoglycaemia for 48 hours after exercise.
Reduce long-term blood sugar (HbA1c) with exercise
The more muscles a person has, the more their blood sugar level drops. Muscles have a higher energy consumption than adipose tissue even when they are at rest – when they are not being used at all. Diabetics should therefore by targeted strength exercises build muscle. Next to that is regular endurance training important – Nordic walking, swimming, cycling, jogging or aqua jogging. The cross trainer also allows endurance units that are easy on the joints. Three to four training sessions per week are optimal: this way, the blood sugar-lowering effect lasts throughout. Sweaty gardening can also count from endurance training.
Strength training to build muscle
You don’t have to go to the gym to do strength training. Muscle-building exercises can easily be performed at home or on the go, using your own body weight or easily transportable equipment. These include Theraband or filled PET bottles as dumbbells.
Holding exercises cause blood pressure to rise sharply. Anyone suffering from high blood pressure should seek advice on the selection of exercises and avoid sports such as climbing or weightlifting.
movement in everyday life
Consciously use the stairs instead of taking the elevator. Do small errands by bike, get off at a bus stop before your destination and walk the rest of the way: this is how you can lower your blood sugar level in everyday life.
