According to the American Council on Exercise, exercise is an important part of managing Type 1 diabetes, a disease that occurs when your body does not produce insulin. Exercise regulates your blood glucose levels and can reduce the need for insulin injections. The best exercise for someone with Type 1 diabetes is one that provides a total body aerobic workout to improve heart health, control glucose levels and increase physical strength.
Nordic Walking
Nordic walking, or walking with poles, is a great total body workout for people with Type 1 diabetes. Burning approximately 40 percent more calories than regular walking, Nordic walking gets the heart pumping and increases muscle mass without putting a lot of stress on the joints. Because the poles offer added support and stability, Nordic walking may be especially beneficial to people who suffer from diabetes-related nerve damage that makes exercising difficult or painful. (See References 3)
At-Home Workouts
The National Institutes of Health says that individuals with Type 1 diabetes must keep snacks on hand and test their blood sugar before, during and after exercise to prevent dangerous fluctuations in blood sugar. For this reason, you may find that the best exercise is the one you can perform at home. Jumping on a mini-trampoline, or a rebounder, is a low-impact way to improve cardiovascular health and strengthen major muscle groups at home. Another option is to workout with an exercise tape or DVD. With your doctor's permission, you can incorporate resistance bands or light weights into your aerobic workout to increase your strength and flexibility.
Swimming
Numbness in the feet is a common complication of Type 1 diabetes and can lead to serious injury and potential health complications. As a no-impact exercise, swimming is a great way to work the entire body without risk of injuring the feet.
Biking
Biking can help increase muscle mass and improve cardiovascular health in people with Type 1 diabetes. If you are out of shape, try to first increase the frequency of your biking or exercise sessions, and then increase the duration and the intensity. Aim for five moderately intense 30-minute workouts per week. If you suffer from dizziness or have pain in your feet or legs, a stationary bike is a great at-home alternative to biking outdoors.
References
- American Council on Exercise: ACE Get Fit: Exercise and Type 1 Diabetes
- Evolution Health; Rebounding Benefits: 42 Ways Your Body Responds to Rebounding; Dr. Morton Walker, Albert E. Carter
- Nordic Walking Blog: Nordic Walking Poles Help to Improve the Lives of Those with Diabetes and Neuropathy
- National Institutes of Health: Medline Plus: Type 1 Diabetes
- University of California, San Francisco: Diabetes Education Online: Type 1 Diabetes: Getting Started with Exercise
- Centers for Disease Control and Prevention: Diabetes Public Health Resource
