5/22/2020-Yoga + Walk

Active Recovery/

Movement

  • 6:11 am, BG: 133, Start yoga, 0 carbs, 2.5g fat, 6g protein, 0.3 U insulin
  • 6:40 am, BG: 129, End yoga
  • 6:50 am, BG: 128, Start walk
  • 7:09 am, BG: 124, End walk
  • 7:36 am, BG: 120, 30 Minutes Post Walk

Today is an active recovery day for me and I wasn’t originally going to write about it because it didn’t “feel” like a workout. Then I started to think about the beginning of my T1 journey and remembered that what is an active recovery day today, would have been an extremely challenging workout for me at that time in my life.

By the time I was diagnosed, my body was in DKA and starving because it couldn’t process sugar properly. To survive, it started eating away at my muscle for fuel*. By the time I realized I needed to go to the hospital, I was so weak that I couldn’t walk from my bed to my bedroom door without sitting down to take a break. After they told me I was diabetic, while I was still in the hospital, I remember struggling to walk a single slow lap around the small Intensive Care Unit.

We all have to start (or restart) somewhere. If you’re at the beginning of your journey (in diabetes, working out, or both) this one is for you!

Today I decided to continue with my stretching and mobility work so I did this gentle 30 minute yoga video. It had a lot of movements that stretched the hamstrings and mine are always tight**. After yoga, we took Miles for a quick walk and ran with him around our neighborhood park. You’ll notice that even though it felt like “minimal effort” to me, that little bit of movement still burned about 100 calories. I also felt more energized and relaxed by the time I started working. It really doesn’t take much to begin to feel the benefits of exercise and every little bit helps!

For my blood sugar management, I didn’t do too much. I had a small snack with no carbs, 2.5g of fat and 6g of protein just before I started doing yoga and gave myself a 0.3 U dose for the protein. This did a couple of things. First, sometimes a small snack is enough to signal your liver that you don’t need it to dump sugar into your blood stream and is enough to fend off the dawn phenomenon. Second, the protein and fat kept my blood sugar steady 40 minutes later on our walk. The small insulin correction also helped prevent a delayed protein spike***. Overall, my BG ended up being very stable although it was at the top of my personal target range. Can’t complain about a flat line in range though!

*I was down to 105 lbs, pretty under weight for my small 5’3″ frame. Now, I usually hang around 125 lbs to give you a point of reference.

**If you do a lot of sitting (at a desk or in a car for example), your hamstrings are in a shortened position frequently and may become tight. This can cause lower back pain, among other issues. If you’re having lower back pain, try stretching your hamstrings out, you may find it helps.

***When I dose for protein, usually I take 50-60% of the amount that I would if I was dosing for the same amount of carbs. So if I eat 6g of carb, I’ll typically take 0.6 U and if I eat 6g of protein, I’ll take 0.3 U. Timing matters too! I generally pre-bolus 20-40 minutes for carbs but bolus as I start to eat or after I eat for protein. Self experimentation is needed to find out what will work for you. This is definitely something to discuss with a medical professional!

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The content on this site is not intended to be medical advice. Always consult your doctor before beginning a fitness regimen or adjusting your diabetes management strategy.

Published by Jenny Nat

https://t1-athlete.training/about/

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