Being physically active can be difficult for everyone, but living with type 1 diabetes comes with additional challenges. While most people can relate to the usual exercise barriers such as low motivation, not having enough time, illness, and injury, people living with type 1 diabetes experience these same barriers but can also experience fear of hypoglycaemia. This can mean that people with type 1 are more likely to avoid being active. CARLY LUFF writes.

Benefits of physical activity

For people living with diabetes, physical activity can help manage blood glucose levels in many ways. Being active also has several other benefits, including improving mental health, managing blood pressure and cholesterol, and improving strength, which can all help to decrease the risk of long-term diabetes-related complications. But while people living with diabetes probably know exercise can help, that doesn’t mean they’ll feel instantly motivated to get their exercise shoes on. Overcoming barriers to exercise can be tough and sometimes requires support.

What types of activity are recommended?

Start by choosing an activity you enjoy. That way, chances are you’ll stick with it. It’s a good idea to include both aerobic and anaerobic activities in your exercise regime. Aerobic activities – such as walking, swimming, cycling, or dancing – involve most of the body moving and increase the fitness of your heart and lungs. Anaerobic activities – using machine weights, free weights, dumbbells, or body weight – aim to increase muscular strength.

How much activity is recommended?

You have probably heard of “find 30 minutes,” which is easier to remember than the targets below. This means being active most days, preferably every day, to a weekly total of either:

• 2.5 to 5 hours of moderate-intensity physical activity. Your body will tell you that you are working; you may feel hotter, a bit sweaty, and notice your heart rate increases. You will still be able to hold a conversation at this intensity.
• 1.25 to 2.5 hours of vigorous-intensity physical activity. If you are exercising at a vigorous pace, you will feel like you are working hard! You probably won’t be able to hold a conversation.
• An equivalent combination of moderate and vigorous activities.
• Do muscle-strengthening activities at least two days each week. Aim to do strengthening activities, such as light resistance training or bodyweight exercises.

Remember that doing any physical activity is better than doing none. It doesn’t matter how much you are doing now. Start by doing some, then slowly build up to the recommended amount.

Planning for exercise with type 1 diabetes

Exercise will affect glucose levels, but how much and in which direction depends on the frequency, timing, type, and duration of exercise. In general, any exercise for more than 30 minutes needs some consideration so that the risk of hypoglycaemia is reduced.

If you are currently active, you may have noticed how certain activities affect you, which allows you to adjust your insulin or carbohydrate intake to manage glucose levels. It can help to keep a diary of your activities so you can see trends over time and learn from what you have tried in the past.

Is concern over your blood glucose levels holding you back from being active or trying something new?

Type 1 TACTICS is an engaging three-hour group session where you’ll discover practical tactics to confidently plan and manage your activities. Connect with others living with type 1 diabetes to learn, problem-solve, and strategise along with a credentialled diabetes educator.

This program is suitable for people currently using insulin pens to manage their type 1 diabetes. It doesn’t matter what level of activity you are currently doing, from a morning stroll to training for an event, all are welcome.

We will discuss:

• How different types of activity can affect blood glucose levels.
• What to keep in mind when planning activity.
• Strategies for unplanned or spontaneous activity.
• Managing glucose levels during exercise.
• When a rest day may be needed.

Type 1 TACTICS aims to take away the guesswork, making being active easier and more enjoyable.

The next three programs are:

• Monday, 18 November 2024, 5.30 pm – 8.30 pm, MELVILLE
• Monday, 3 February 2025, 9.00 am – 12.00 pm, NORTH BEACH
• Saturday, 17 May 2025, 9.00 am – 12.00 pm, SOUTH GUILDFORD

The cost to attend is $89. To book into a program, visit trybooking.com/eventlist/diabeteswaclinic