I am Christel from Diabetes Strong and in this video, we'll be talking about
diabetes and exercise and specifically we'll be focusing on if you live with
insulin-dependent diabetes and want to exercise
I’ve been living with type 1 diabetes since 1997, I’ve been very active
that's kind of part of my personality and I've noticed,
you probably noticed as well,
that different types of exercise can impact your diabetes differently
some might make you go low super fast some might actually make you go high
so let's explore that a little bit let me take you to the gym
let me show you how different types of exercise generally impacts blood sugars
and not just how do they impact blood sugars
but of course, let's also talk a little bit about,
well, what are some of the strategies then that you can implement to
reduce the risk of going super high or super low
come with me to the gym
so I am going now I have about an hour to work out
I’m gonna use the gym that's in my building so transportation is a few minutes
my blood sugars are 144, see that up here, and rising
I have 1.2 units on board. insulin on board, that's my IOB
that's an important factor because that will tell me, you know
if I do cardio what will happen if I do weight training what will happen
so let me show you
and that was 30 minutes, just over 30 minutes
of cardio as you can see here it made me drop
quite beautifully, like a subtle drop down to 106 and it's still dropping a little bit
I could probably do another 10 minutes or so before it becomes a little dicey from a
bloody perspective but this was a drop that I expected
and remember this is for my body
but with 1.2 units on board it's been about an hour since I ate
and I had a carbohydrate and protein breakfast before coming down to the gym
so with 1.2 on board, breakfast in my stomach,
this is kind of the drop I would expect so I went in, again with 144
rising, it gave me the confidence, because I know how my body reacts
to do half an hour
like it might have been 33 minutes, that's half an hour, and dropped down to 106
you can see there's still a bit of an arrow downwards
I’m not worried about that
given that I’m now done with the workout and I am ready to go do something else
so I won't continue
aerobic exercise, so I don't expect the drop to continue
so now my plan is to do about half an hour of resistance training and
that's a different type of training than aerobic training, which was the cardio
so resistance training is generally considered anaerobic training
it means your heart rate comes up and down
as you like really push yourself through the exercises
and I want to show you
because as I said my blood sugar is dropping right now it's 106
and with a little bit of a drop
I want to show you how anaerobic exercise can impact the body
and again remember this is specifically for me
but I generally see that my blood sugars flatten out and may even go up a little bit
so let me show you
hey there, so that was an hour workout I finished out with that 30 minutes
of resistance training I did an upper body workout
it was really good, it was fun, I love resistance training
as you can see my blood sugars up here, my blood sugars did level out
as I expected them to, they didn't rise, but they leveled out
and you know I’m happy with that I cannot complain with that blood sugar
so that was a full hour workout
as I said half an hour cardio half an hour resistance training
with an initial drop due to the
type of exercise I was doing, which was aerobic exercise,
my cardio, makes blood sugars drop generally
and then half an hour resistance training which is anaerobic exercise
which usually make blood sugars either like level or even go up
so, yeah, you can hear a helicopter coming out here, I’m outside right now
sorry for the noise
but I just wanted to share, you know,
this is how blood sugars generally react to exercise
that also means that if you manage with insulin,
if you can manage diabetes with insulin you can implement these findings
if you know that you generally drop during aerobic exercise you generally rise
or it stays flat during anaerobic exercise
if you know that, again you should test it out on your own body of course, but
for most people, that's the case, and if you see that then you can start
implementing proactive strategies so that you don't go low during cardio
you don't go crazy high during anaerobic training, right
because if you know that you're generally going to drop then you can pull back
on your IOB, your active insulin board, or eat some carbohydrates
and you can, for the most part, prevent those drops, because I do want to point out
that today went really well, which is also good because I was showing you guys
but of course, it's not going to go that smoothly every time I work out
I still have times where I go high or low but for the most part,
because I know how my body reacts to the different kinds of exercise
I don't see those crazy high or low blood sugars
so a little tip there,
know how your body reacts or at least learn how your body react
and then start implementing strategies to help you manage your blood sugars
and that was it for me today I hope you like this video
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thank you so much for watching