Breaking the Exercising with Type 1 Diabetes: What I’ve Learned After Being Diagnosed as an Adult
Resuming exercise with a new Type 1 diabetes diagnosis at age 38 felt really overwhelming, especially since my established routines needed significant adjustments. While managing blood sugar with insulin helps me feel better and utilize energy properly, it requires more planning, increased awareness, and a lot of trial and error.
Here are some things that really helped me navigate workouts and blood sugar balance in on a closed loop insulin pump and continuous glucose monitor. For reference, I use the Omnipod 5 and Dexcom G7.
🔄 Set a Plan
Even something as simple as a walk needs a little prep now. The type of activity, its duration, when the last meal was, and “insulin on board” (IOB) – the amount of insulin still actively working in my body — are all factors. Understanding these factors helps me to make informed decisions about pre-exercise adjustments.
1.🚶♀️ Walking or Lighter Biking
If I’m heading out for a 45-minute to 1-hour walk, I usually need 10 g of fast-acting carbs about 20–30 minutes in to keep my blood sugar stable without dropping too low. Even low-intensity movement can cause a drop over time — especially without food or insulin adjustments beforehand.
2. 🏃♂️ HIIT or Running
These higher-intensity workouts can be a bit of a rollercoaster. Blood sugar might spike at first thanks to adrenaline, but then drop fast in about 10–15 minutes once that stress response subsides. I try to watch this closely and keep quick acting sugar nearby. Consuming 5-10 g of carbohydrates 15-20 minutes before my exercise can help mitigate the sudden drop.
3. 🏋️ Strength Training
Strength workouts are often the most predictable, especially with minimal IOB. Blood sugar tends to remain fairly stable during lifting. I still monitor before and after and I might need to reduce the insulin dose of a meal if I’m eating shortly after the workout.
⏳ Timing Meals and Insulin for Exercise
Exercising within an hour or two of a meal means I usually cut the mealtime insulin dose in half. Otherwise, there’s a good chance I’ll go low during the workout. It’s a small change that’s saved me a lot of frustrating moments.
🍬 Always Carry Quick Acting Sugar
Even during the most predictable times it’s good to always be prepared. Although I’ve changed walking routes quickly to grab table sugar and an iced tea from a nearby coffee shop when needed!
🍗 Protein Before a Workout Can Be Helpful
Sometimes, when planning goes well, I eat a protein-heavy meal before exercising and skip the insulin. However, the protein doesn’t digest until after my workout so I need to remember to dose for the protein once I’m finished with the workout to prevent a spike.
⚠️ High Blood Sugar Changes How My Body Feels
When I start a workout with blood sugar above 200, my legs feel heavy, my energy tanks, and the whole workout shifts. I’m no longer focusing on performance — I’m adjusting, scaling back, and often just trying to bring my blood sugar down. Knowing this helps me plan better and avoid pushing through when my body needs something different.
💡 Trial, Error, and Trusting the Process
Managing blood sugar around exercise is like learning a whole new rhythm. Some days it goes smoothly, other days it doesn’t — and that’s okay. Just like dialing in insulin doses for meals (or starting a new exercise program), it takes experimentation and patience.
As the mom to a son with Type 1 diabetes and as someone who manages her own T1D on a daily basis, Sarah has a unique perspective and expertise. Have questions about how to exercise in a safe and healthy way? Head on over to our scheduling page to schedule a complimentary phone consult.