How small movements can make a big difference
Explaining the new UK CMO activity guidelines and how even small amounts of physical activity can benefit those with type 1 diabetes.
Even small movements can significantly improve your health. For those with type 1 diabetes, activity can help manage glucose levels.
- The recommended activity level is 150 minutes a week. This can be broken into sessions as short as 10 minutes.
- Light-intensity activity and reducing prolonged sitting are important for your health.
- Strength and balance exercises should be part of everyday life, helping to maintain muscle strength.
- Be aware of hypo risk: low glucose levels can occur during or after activity, including hours later.
- Extra carbohydrate is something you can manage yourself; insulin adjustments are worked out with your diabetes team.
Small movements, big benefits
The biggest health gains come from moving from inactivity to any level of activity. Even short bursts of movement can have significant health benefits, especially for those with type 1 diabetes. Regular activity can help manage blood glucose levels and improve both physical and mental health. The new guidelines emphasise the importance of integrating movement into daily life, whether it’s a short walk to the shops or taking the stairs instead of the lift.
Recommended activity levels
The UK guidelines recommend 150 minutes of moderate activity per week. This can be achieved in sessions as short as 10 minutes, making it easier to fit into a busy schedule. Activities like brisk walking, cycling, or even gardening count towards this total. The guidelines also stress the importance of reducing long periods of sitting and incorporating strength and balance exercises into daily routines.
Physical activity risks
The benefits of physical activity far outweigh the risks, even for those with long-term conditions like type 1 diabetes. Gentle activities tend to lower blood glucose levels, while intense activities can sometimes raise them. It’s important to monitor your glucose levels before, during, and after activity, and again before bed on active days. This helps you understand how your body responds and allows you to adjust your carbohydrate intake or insulin accordingly.
What varies with activity
Hypoglycaemia (low blood sugar) can occur during or after physical activity, sometimes hours later. To prevent this, you can manage extra carbohydrate intake yourself, while insulin adjustments should be discussed with your diabetes team. Monitor your glucose levels before, during, and after activity. If you notice your levels dropping below 4 mmol/L, treat it immediately. Be aware of patterns such as consistent lows after certain activities, and discuss these with your healthcare provider.