Guest post by
Robert Turp & Michelle Stevens
There are 29
million Americans currently living with diabetes. It’s frequently described as one of the biggest health issues of the 21st Century, with those diagnosed with type II
diabetes growing every year. Learning how to manage this illness is something
that is very important. It’s a chronic illness that can have a big impact on someone’s life.
But how does diabetes affect sport? What
happens if you dream of sporting success but currently live with this illness?
Contrary to what
people may believe, diabetes (both type I and II) doesn’t need to be an obstacle to enjoying
or excelling at sports and fitness. Men and women with diabetes are common in sports
at all levels and have achieved some of the highest awards available on the
planet. If you think diabetics can’t achieve greatness, just look at Steve Redgrave, one of the most decorated Olympians of all time. He won Olympic gold after being diagnosed with diabetes. Did his
training change? Yes, of course. Did it affect his success? No.
Steve Redgrave, one of the
most decorated Olympians ever
Sport, or exercise
of any form, is highly recommended for all people with diabetes because it provides
a wide range of health benefits -- including improved
sensitivity to insulin. Because of this, it’s important for diabetics to monitor
their blood sugar before, during, and after activity in addition to their
current management routine. Keep in mind that the increased insulin sensitivity
from exercise can affect blood sugars for up to 48 hours. In these situations,
it’s
incredibly helpful to wear a glucose sensor, if possible, to see the body’s response to exercise,
as blood sugar can change rapidly during and in response to exercise.
Management of
diabetes and exercise depends on many factors, including type of exercise,
intensity, and the length of workout session. Different workouts affect the
body in different ways. For example, brisk walking and continuous jogging will
usually lead to a reliable lowering in blood glucose levels. By contrast, high
intensity workouts, whether cardio or strength focused, can initially lead to a
rise in blood sugar followed by a drop if the exercise session is long enough. Sports
will affect individuals differently, as well. Individuals must take time to
experiment with their own bodies to determine their unique response to various stimuli.
The effect of a training
session on blood sugar will also depend on current levels of blood sugar
control, activity, and types of medication (oral medication, insulin
injections, or insulin pump). Consulting a doctor or diabetes educator for
recommended changes to medications is a must. Managing diabetes and exercise
requires both patience and trial and error while adjusting to new levels of
activity and learning the idiosyncrasies of the body. In addition, target
blood sugar ranges may be different around times of physical activity to stay
safe and have the energy to perform at a high level.
Case
Study: Swimming
Based on Travis’s swimming
background, let’s
use
swimming
as an example. Swimming is a great form of exercise, whether you’re competing at a
high level or simply for the enjoyment. It’s a great way to improve cardiovascular fitness, and there’s a lot less stress
on your joints compared to other sports. It also uses both upper and lower body
muscles, which is a beneficial alternative to weight bearing exercise for
people with diabetic neuropathy while still providing cardiovascular benefits.
If you play a highly physical sport, then a weekly pool session can help
relieve pressure on your body while simultaneously getting a good cardio
session in.
So how can you manage diabetes when
swimming?
Swimming once or twice a week may not require anything extravagant in
terms of management. Test blood sugar leading up to exercise, during sessions
lasting longer than 20-30 minutes, and after the training session. For
individuals needing to disconnect from an insulin pump in order to swim,
balancing insulin needs during exercise and avoiding rebound highs afterward
may take extra attention.
Advanced Swimming
What about if you want to swim competitively? Diabetes and
swimming may go together better than you think.
Gary Hall Jr. was a 5-time
Olympic champion with type I diabetes.
Whether swimming professionally, training for an event, or looking to
improve fitness, regular swimming will require frequent blood testing and
keeping plenty of glucose on you at all times. When training, glucose should be
consumed every 30 minutes or so, but this may not be possible when performing
in a race or event with a set time or distance that lasts longer.
For longer, intense events, a dramatic decrease in insulin could be necessary
in the build-up to the event. Training days and match days, such as marathon
open water events, may require different reductions of oral medications or insulin leading up to
the event. Be sure to keep carbohydrate-containing sports drinks, energy
chews/gels, and/or glucose tablets nearby. Also consult a doctor or diabetes
educator for recommendations.
[People at risk for hypoglycemia (low blood sugar) looking to take up swimming
on a regular basis are especially urged to see their doctor beforehand to
assess their current health state and outline initial goals.]
If the body is unfamiliar with consistent swimming (or consistent activity
in general), the intensity of an hour-long session can lead to lows during and
after a session. For this reason, beginners should never swim alone, especially
if they have trouble identifying symptoms of high and low blood sugars.
Trial and error will determine each individual’s ideal target range for blood sugars in relation to physical activity.
Proper preparation can prevent low blood sugar while staying safe and performing
at a high level. When blood sugar is low, consuming glucose tablets or several sips of a glucose
drink can provide the necessary sugar boost to continue. When the session is
finished, be sure to have a meal containing carbohydrates and protein to promote
recovery.
Though checking blood
sugar and being this vigilant may not be enjoyable, in many cases, the constant
management can also be seen as a secret weapon. By physically
checking blood sugar and mentally checking in with the body’s energy and performance levels, we ensure we’re performing at our absolute best. Many non-diabetics don’t pay this any attention (because they don’t really need to), but the
interesting question is this: would a non-diabetic increase their performance by
adopting a diabetic’s attitude towards training and the practice of monitoring their health status with such a
watchful eye?
Like many other illnesses, it’s actually
the psychological implications of diabetes that can have more of an impact than
the actual physical limitations.
As a diabetic, it’s
about
understanding how
the
illness
can impact goals and how the challenges can be overcome.
Summary
Like anyone trying to compete at the highest level, diabetics need support and assistance. If you’re diabetic and looking to add more physical activity
to your lifestyle or compete in sports, talk with your doctor or diabetes
educator to discuss a plan for adjusting insulin and food before, during, and
after activity. Online forums and communities also
offer plenty of support and advice. There are many other diabetics that are
living healthy and active lifestyles and sharing
their stories, especially on social media.
Remember, you’re never alone in
managing diabetes. Keep an eye on your blood sugars, move towards your goals
one day at a time, and never put a limit on your athletic potential -- disease or not. You
dictate your life, not the disease.
And who knows? Just maybe you’ll turn out to be the
next Redgrave or Hall Jr. Or maybe not. But at the very least, it’ll be fun and beneficial
to your health to find out.
About the Authors
Robert Turp is a fitness writer from Fitness Drum, a blog dedicated to helping people understand
health and fitness better.
