Using Movement as Medicine for Type 1 Diabetes

We know that effective Type 1 diabetes care requires a pretty hefty toolbox. From insulin vials to CGM devices, it takes many different tools to control your blood glucose levels.

But has anyone ever told you that movement has the power to completely change the way you manage your condition, leaving you with better blood sugars and improved quality of life? Are you curious how?

Below are 5 ways that movement and exercise can help your Type 1 diabetes treatment, along with tips you can implement today.

1. Lower Total Daily Dose and Increase Insulin Sensitivity

Both exercise and movement require multiple body processes, including significant brain power and muscle activity. Whether you're running a marathon or ballroom dancing, your muscles rely on your nervous system and brain to function seamlessly.

This entire system requires glucose as a fuel source. As someone with Type 1 diabetes, you know that low blood sugar (hypoglycemia) feels awful. In short, glucose fuels movement, and when you move more, you use more glucose. This reduces the amount of insulin you need throughout the day.

Movement also enhances insulin sensitivity. When muscles are active, they become better at absorbing glucose from the blood, meaning over time, you need less insulin for the same effect. For example, someone who is not very insulin sensitive may need 5 units of insulin to cover a 30-carb meal, while someone who moves a lot might only need 2 units.

While you’ll always need some amount of insulin, instead of increasing insulin doses, why not just increase your daily movement?

2. Help Insulin Get Where It Needs to Go

Once injected, insulin has a journey to make from your subcutaneous fat to your bloodstream, where it can travel throughout your body. If your blood isn't circulating efficiently, insulin can't reach where it needs to go and can't do its job of controlling your blood sugars effectively.

Think of your muscles as pumps that help move blood throughout your body. When you lead a sedentary lifestyle, it becomes harder for insulin to travel, increasing the risk of blood sugar spikes.

The solution? Move your body more. Whether it’s a quick walk outside during a break or playing with your kids, the more you move, the better insulin can circulate and do its job.

3. Avoid Post-Meal Spikes

Blood sugar spikes after meals are frustrating. After calculating the carbs and dosing insulin, your blood sugar can still rise quickly. A great way to avoid this is by moving!

Just 15-20 minutes of simple movement after a meal can help level out your blood sugars and keep your CGM lines smooth. Movement activates muscles, which improves insulin absorption and speeds up its effectiveness.

Make sure post-meal movement isn’t too strenuous, though. A quick walk around the neighborhood or light chores around the house are perfect.

4. Bring Down a Stubborn High Blood Sugar

We’ve all had times when we’ve indulged in something we shouldn't have, and later paid for it with a high blood sugar. Rather than taking more insulin, try moving!

Movement can serve as a powerful medicine both in the short-term and long-term for those with Type 1 diabetes. While regular activity can reduce daily insulin doses and improve insulin sensitivity, it can also be an immediate fix for high blood sugar levels.

When I experience high blood sugar, my first step is to identify the cause. Then, I get moving! A quick walk, jog, or bike ride can often bring my blood sugar down quickly.

5. Calming and Relaxing the Body

Living with Type 1 diabetes can be stressful, both mentally and physically. Low and high blood sugars put your body under extra strain. That’s why it’s crucial to prioritize rest and recovery.

Gentle movement practices like yoga, breathing exercises, or even stretching can help down-regulate your nervous system, promoting recovery and healing. These activities improve not only mental clarity but also digestion and overall well-being.

These are just a few examples of how movement can act as medicine for those living with Type 1 diabetes. Adding movement to your diabetes management toolbox can lead to better blood sugar control and a healthier, more vibrant life.