How does diet and exercise help in managing type 1 diabetes?

Question

Hello doctor,

I am a 37-year-old male, and I have been living with type 1 diabetes since childhood. And I have been under Lispro injections for the past many years. Currently, I am not facing any trouble, as I am on medication. However, I am struggling to find an exercise routine that helps keep my blood sugar levels stable and prevents complications. Could you advise on the best exercise pattern I should follow regularly? Also, how crucial are diet and exercise in managing type 1 diabetes, and what role do they play in my overall treatment plan? Your suggestions and guidance are needed.

Please help.

Answer 1

Hello,

Welcome to icliniq.com.

Thank you for posting your query.

You can get results with strength training at home like bodyweight exercises, calisthenics and home gym equipment - they can definitely help maintain and build your stamina and strength. The key to progressing is to follow a workout program consistently.

You can build muscle at home if you do it the right way. To get the best results from your home workouts, start slowly. If you are new to exercise, slowly work your way up to higher reps or weights.

Bodyweight exercises to build muscle at home are

Push-up: Three to six sets of 6 to 12 repetitions.
Burpee: Six per minute for 15 minutes.
Plank-up: Three sets of five to ten repetitions.
Triceps dip: Two sets of 10 to 12 repetitions.
Inchworm: 3 sets of 4 to 6 repetitions.
Step-up: 3 sets of 15 repetitions.
Lunge: 3 sets of 15 repetations (each side).
Squat: 3 to 5 sets of 8 to 12 repetitions.

If you are trying to improve your overall health and wellness, three to five workouts per week should be sufficient. Decreasing your processed foods and added sugar intake can help you lose weight in seven days. Drinking plenty of water and adding fiber to your diet might also help. Many factors influence your ability to lose weight, and it is better to aim for slower and more sustainable weight loss of 0.5 to 2 lbs per day.

Cutting back on calories and engaging in regular physical activity may lead to gradual and sustained weight loss. Experts recommend getting at least 150 minutes of exercise per week (or 30 minutes per day five days a week) and eating 500 fewer calories a day to lose up to 1 pound per week.

To manage diabetes as best possible ways -

Drink enough and right water.
Adjust the protein content of each serving.
Limit the amount of carbs in the body.
Do exercises to burn fat.
Add more fiber in each meal.
Create a scientific sleep schedule.

To overcome a weight-loss plateau:

Reassess your habits. Look back at your food and activity records.
Cut more calories. Further cut your daily calories, provided this does not put you below 1,400 calories.