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Exercise and Type 1 Diabetes: What Helps and What Gets in the Way
Exercise is one of the most effective tools for managing type 1 diabetes. It supports blood sugar management, heart health, and mental wellbeing. Still, many people hesitate to move more because exercise can feel risky or unpredictable due to fears of hypoglycemia (low blood sugar), or the increased challenges in management while exercising. Please note that nothing in this blog post or podcast episode should be viewed as medical advice. For personalized guidance, talk to your healthcare team.
In this episode of Around the Circle: Living Well With T1D, Scott Johnson talks with Gary Scheiner, certified diabetes care and education specialist, author of Think Like a Pancreas, and someone who has lived with type 1 diabetes for decades. They discuss why exercise matters and how to approach it with more confidence.
Why Exercise Is So Valuable
Gary explains that exercise helps far beyond blood sugar management.
- It reduces stress and improves mood
- It increases insulin sensitivity around the clock
- It supports heart health, circulation, and cholesterol
- It helps preserve muscle mass as we age
Consistent activity also makes diabetes more predictable over time.
Different Exercises Affect Blood Sugar Differently
Cardio activity often lowers blood sugar during exercise. Resistance training and competitive sports can raise blood sugar because of adrenaline. Managing these changes means adjusting insulin or carbohydrates based on the activity. Gary emphasizes that CGMs have made this safer by helping people catch changes earlier, especially lows.
Using CGM Data During Exercise
During activity, CGM readings lag more than usual, sometimes by 20 to 30 minutes. Trend arrows can matter more than a single number. Gary recommends thinking ahead and considering where blood sugar is headed, not just where it is now. Temporarily raising low alerts during exercise can also help.
Making Exercise Feel More Doable
Exercise works best when it fits your life.
- Choose activities you enjoy
- Decide whether you prefer social or solo movement
- Remember that things like household and yard work count
- Training for a sport or goal can add motivation
Movement does not have to happen in a gym to be effective.
Getting Started or Starting Again
For people new to exercise or returning after time away, Gary suggests starting small.
- Walking and slowly increasing time
- Using household items as weights
- Mixing activities to avoid boredom and soreness
Consistency matters more than intensity.
Safety Tips to Keep in Mind
- Stay hydrated
- Warm up and cool down gradually
- Wear supportive footwear
- Use seated or supported equipment if balance is a concern
Exercise is generally safe even with high blood sugar, unless the high is due to a lack of insulin. Checking ketones helps guide that decision. Remember to always ask your healthcare provider for personalized recommendations, especially if exercise is new for you.
Final Takeaway
Exercise supports physical health, mental wellbeing, and long-term quality of life with type 1 diabetes. With thoughtful adjustments and support, most activities can be made to work.
Blue Circle Health helps adults with type 1 diabetes learn how to navigate real-life challenges like exercise, insulin, and daily management. Learn more or sign up for free care at bluecirclehealth.org
