I attempt to embody yoga in my exercise schedule every time I can. It’s going to by no means be my primary sort of exercise (I like resistance coaching an excessive amount of for that), but it surely’s an awesome addition to my regular routine.
As a result of I don’t do yoga that usually, it’s taken me a bit of longer to determine the right way to handle my blood sugar when on the yoga mat, particularly as a result of several types of yoga will have an effect on my blood sugar in numerous methods.
Some yoga practices have you ever transfer by the poses tremendous quick (making it virtually a cardio exercise) whereas others focus extra on energy or meditation.
I’ve primarily taken Vinyasa and Bikram yoga lessons so I’ll concentrate on how they affect my blood sugar and what methods I implement to remain in my most well-liked blood sugar vary.
Why yoga is nice for folks residing with diabetes
What I like about yoga is that you just spend 60-90 minutes focusing in your respiration, stretching, and, within the case of Bikram yoga, sweating.
The advantages of yoga are plentiful, and I’ve a number of pals throughout the diabetes group who follow yoga frequently they usually feel and look nice.
The first advantages of yoga that lured me in had been the elevated flexibility (one thing I must proceed engaged on) and the sense of rest afterward.
It could additionally assist with decreasing stress, thereby reducing cortisol ranges, which is nice for blood sugar administration.
An extra good thing about yoga is that you just be taught respiration and rest strategies that may use each time life will get overwhelming.
How Vinyasa Yoga impacts my blood sugar
Vinyasa yoga is the kind of yoga you’re most probably to come across in mainstream gyms within the US. It’s sometimes a reasonably fast circulate of poses accompanied by coordinated respiration.
How inspiring the follow is and the way it will have an effect on blood sugars rely rather a lot on the trainer. As a result of Vinyasa doesn’t have a standardized set of poses, no two lessons are ever alike. Vinyasa will be every part from a calming circulate of poses all the best way as much as “energy yoga” that may push your energy and endurance to the restrict.
I’ve been in a number of lessons the place the circulate was very quick, making the blood sugar affect much like what I’d count on from a cardio session, however most frequently, it’s a extra slow-paced circulate that solely has a minor affect on my blood sugars.
So, if I do know the kind of circulate the trainer is instructing, I’ll modify my meal insulin bolus previous to the follow accordingly:
- If I count on it to be a fast-paced yoga circulate (or don’t know what to anticipate), I’ll do a 25-30% bolus discount with my final meal earlier than the follow
- If I count on a slower circulate, I’ll do a 0-20% discount.
In fact, the precise discount depends upon what my blood sugar is earlier than the exercise. If it’s larger than need it to be, I’ll cut back my bolus lower than regular.
I haven’t discovered that any post-yoga reductions in bolus or basal insulin is critical. Yoga doesn’t have an effect on my blood sugar for hours afterward like resistance coaching does.
How Bikram Yoga impacts my blood sugar
Bikram yoga is totally different from Vinyasa because it’s a 90-minute class and takes you thru the 26 totally different Bikram poses in a heated room.
I somewhat just like the heated room (I are likely to get chilly very simply), however it could make blood sugar administration more durable as a result of I can’t depend on the senses I normally depend on to inform me whether or not my blood sugar is working low.
The warmth within the room makes me sweat and elevates my coronary heart fee, that are my two primary indicators of low blood sugar. Due to that, I’m not positive I’d really feel it if my blood sugar was dropping throughout a Bikram yoga class. So for Bikram yoga, I’ll rely closely on my CGM (Steady Glucose Monitor).
The primary time I attempted Bikram yoga, I wasn’t carrying a CGM so I manually examined my blood sugars earlier than we received began, after an hour, after which once more after class. To my shock, my sugars had been…..completely secure (!). When class began, my blood sugar was 116 mg/dL (6.4 mmol/L) and after 90 minutes, it was 123 mg/dL (6.8 mmol/L). This was with a 20% bolus discount earlier than the category.
I had anticipated a bigger affect on my blood sugar due to the warmth and since the category was 90 minutes, however I’ve taken a number of different Bikram lessons now and the consequence has all the time been the identical.
Apparently, the Bikram lessons I take merely don’t have an effect on my blood sugar very a lot so, I’ve caught with a ~20% bolus discount for such a yoga.
I take pleasure in each forms of yoga, though I discover Vinyasa a bit of extra accessible. Vinyasa is normally solely an hour or much less and though your coronary heart fee will get up, you don’t really feel such as you’ve taken a shower along with your garments on afterward.
Each forms of yoga go away me feeling relaxed and in a very good temper.
As with every different sort of train, it’s vital that you just discover your private formulation for meals and insulin round your yoga lessons (in collaboration along with your medical group if wanted).
I’ve discovered that yoga has a minimal impact on my blood sugar and that I solely want a small (or no) discount to my pre-yoga bolus, however it could be totally different for you.