Sport and regular exercise are particularly important for people with diabetes. Because those who are active in sports need less insulin and reach their desired weight more easily. Sport also contributes to well-being and prevents possible secondary diseases such as those of the cardiovascular system. One who should know is Olympic and world champion Matthias Steiner. As a type 1 diabetic, he not only managed to have an impressive career in weightlifting, but also lost an impressive 45 kilograms after his time as a professional athlete. Today he works as a nutrition and fitness coach, writes bestsellers about losing weight and motivates others to adopt a healthy lifestyle.
Table of Contents
1. Talk to the doctor
Before you start, you should definitely talk to your doctor first. Based on the history of the disease and the course of therapy, he can estimate how great the burden may be. This is particularly true with regard to possible previous illnesses such as the veins or the retina. In addition, a stress ECG can be useful.
2. Set goals
At the beginning it is important to set a realistic goal that you can actually achieve. This can be taking part in a city run or a nice picture of yourself on the fridge, how you would like to look again. It is crucial that this goal really means something to you so that you do not lose sight of it. Once the long-term goal has been set, you should approach it step by step with the help of small sub-goals. In addition, you can think of your own motivational slogan and hang it up – a tool that many professional athletes also use.
3. Don’t overdo it at first
Even if the motivation is huge: If you start training , you should do it slowly and then gradually increase the intensity and frequency. This is especially true after a long break from sports. This way you avoid becoming overwhelmed and discouraged – not to mention the possible negative consequences for the body.
4. Integrate exercise into everyday life
It doesn’t matter whether it’s running, cycling, swimming, the gym or a ball sport – it’s crucial to find sports that are fun and can be easily integrated into everyday life. A combination of strength and endurance training is always ideal. In addition, you can also make the way to work sporty by leaving the car behind and riding your bike. Or you can ignore the elevator and take the stairs. In general, it is better to do several small sports units – three times a week is ideal – instead of one long unit at the weekend.
5. Build muscle
Why is strength training so important for people with diabetes? Because that’s how you build muscle, which requires a lot of energy and burns calories all the time – even when you’re not exercising. This not only lets pounds tumble, but also has a positive effect on blood sugar levels. The so-called muscle filling effect after exercise ensures that the body draws glucose from the blood, the levels drop and you therefore have to supply less insulin from outside. If you train your muscles regularly or are otherwise active in sports, you also improve insulin resistance. This means that the body can pump more sugar into the cells and burn it with the same amount of insulin, which has a positive effect on the values.
6. Keep an eye on the values
In order to avoid hypoglycaemia during training, it is important to measure the values beforehand and to supply the body with carbohydrates. Important for insulin pump wearers: The basal rate should be reduced depending on the planned scope and intensity of the training. Normally, a slightly elevated blood sugar level before training is ideal – under no circumstances should it be at the lower limit. For longer sports units, the combination of fast (e.g. glucose) and slow (e.g. muesli bars) carbohydrates is recommended. If you experience tremors or heart palpitations during exercise, take a break immediately and counteract this with glucose. Because of the muscle filling effect, you should also measure your values after sport and adjust the insulin dose accordingly. Good to know: With the Eversense XL CGM System, users can, for example, easily keep an eye on their glucose levels via smartphone or Apple Watch – before, during and after training. If the smartphone is not nearby, vibration alarms directly on the arm still provide a feeling of security.
7. Stay on the ball
Keeping motivation high is the greatest challenge in achieving personal goals. Incidentally, this applies to top athletes as well as to amateur athletes. In addition to setting the right goals, there are many little tricks to outwit your weaker self. This includes digital helpers such as fitness trackers and apps that document the training progress and thereby motivate you. What also often works: Capture your own progress on photos or meet up with friends to train together. In addition, it is important to reward yourself for your performance from time to time and to do something good for yourself – a wellness day or a new running shirt can sometimes work small motivational miracles.
“Get up, wipe your mouth, keep going!” With this saying, Matthias Steiner motivates himself in all situations – and also in sports. Perhaps a good motto for your own path to a fit feel-good self? Now it’s time to get off the sofa and get started! If you heed Matthias Steiner’s seven tips, you will bring movement into your everyday life and do yourself and your health a lot of good.
