I attempt to embrace yoga in my exercise schedule each time I can. It’s going to by no means be my major kind of exercise (I like resistance coaching an excessive amount of for that), but it surely’s an excellent addition to my regular routine.
As a result of I don’t do yoga that always, it’s taken me a little bit 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 several methods.
Some yoga practices have you ever transfer by the poses tremendous quick (making it nearly a cardio exercise) whereas others focus extra on power or meditation.
I’ve primarily taken Vinyasa and Bikram yoga lessons so I’ll deal with how they influence my blood sugar and what methods I implement to remain in my most well-liked blood sugar vary.
Why yoga is nice for folks dwelling with diabetes
What I like about yoga is that you simply spend 60-90 minutes focusing in your respiratory, 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 apply yoga regularly they usually feel and appear 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 leisure afterward.
It might additionally assist with lowering stress, thereby reducing cortisol ranges, which is nice for blood sugar administration.
An additional advantage of yoga is that you simply be taught respiratory and leisure 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 might be probably to come across in mainstream gyms within the US. It’s usually a reasonably fast circulation of poses accompanied by coordinated respiratory.
How inspiring the apply is and the way it will have an effect on blood sugars rely quite a bit on the trainer. As a result of Vinyasa doesn’t have a standardized set of poses, no two lessons are ever alike. Vinyasa might be all the pieces from a calming circulation of poses all the best way as much as “energy yoga” that may push your power and endurance to the restrict.
I’ve been in just a few lessons the place the circulation was very quick, making the blood sugar influence much like what I’d count on from a cardio session, however most frequently, it’s a extra slow-paced circulation that solely has a minor influence on my blood sugars.
So, if I do know the kind of circulation the trainer is instructing, I’ll modify my meal insulin bolus previous to the apply accordingly:
- If I count on it to be a fast-paced yoga circulation (or don’t know what to anticipate), I’ll do a 25-30% bolus discount with my final meal earlier than the apply
- If I count on a slower circulation, I’ll do a 0-20% discount.
In fact, the precise discount is determined by what my blood sugar is earlier than the exercise. If it’s larger than need it to be, I’ll scale back my bolus lower than regular.
I haven’t discovered that any post-yoga reductions in bolus or basal insulin is important. 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 slightly just like the heated room (I are likely to get chilly very simply), however it will possibly make blood sugar administration more durable as a result of I can’t depend on the senses I often 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 major indicators of low blood sugar. Due to that, I’m not certain I might 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 sporting a CGM so I manually examined my blood sugars earlier than we obtained 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 influence 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 outcome 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.
Conclusion
I take pleasure in each sorts of yoga, though I discover Vinyasa a little bit extra accessible. Vinyasa is often 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 sorts of yoga go away me feeling relaxed and in an excellent temper.
As with all different kind of train, it’s vital that you simply discover your private method 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.
