I attempt to embrace yoga in my exercise schedule at any time when I can. It’ll by no means be my principal sort of exercise (I like resistance coaching an excessive amount of for that), however it’s a terrific addition to my regular routine.
As a result of I don’t do yoga that usually, it’s taken me a 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 numerous methods.
Some yoga practices have you ever transfer by the poses tremendous quick (making it nearly a cardio exercise) whereas others focus extra on energy or meditation.
I’ve primarily taken Vinyasa and Bikram yoga courses so I’ll concentrate on how they impression my blood sugar and what methods I implement to remain in my most well-liked blood sugar vary.
Why yoga is nice for individuals dwelling with diabetes
What I like about yoga is that you simply 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 inside the diabetes neighborhood who follow yoga frequently 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 could actually 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 simply be taught respiration 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 almost certainly to come across in mainstream gyms within the US. It’s usually a reasonably fast circulation of poses accompanied by coordinated respiration.
How inspiring the follow is and the way it will have an effect on blood sugars rely loads on the teacher. As a result of Vinyasa doesn’t have a standardized set of poses, no two courses are ever alike. Vinyasa may be every little thing from a soothing circulation 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 couple of courses the place the circulation was very quick, making the blood sugar impression 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 impression on my blood sugars.
So, if I do know the kind of circulation the teacher 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 circulation (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 circulation, I’ll do a 0-20% discount.
After all, the precise discount is determined by what my blood sugar is earlier than the exercise. If it’s greater 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 completely different from Vinyasa because it’s a 90-minute class and takes you thru the 26 completely 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 tougher 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 charge, that are my two principal 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 sporting a CGM so I manually examined my blood sugars earlier than we bought began, after an hour, after which once more after class. To my shock, my sugars had been…..completely steady (!). 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 impression on my blood sugar due to the warmth and since the category was 90 minutes, however I’ve taken a number of different Bikram courses now and the outcome has all the time been the identical.
Apparently, the Bikram courses 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 this kind of yoga.
Conclusion
I take pleasure in each kinds of yoga, though I discover Vinyasa a bit extra accessible. Vinyasa is often solely an hour or much less and though your coronary heart charge will get up, you don’t really feel such as you’ve taken a shower along with your garments on afterward.
Each kinds of yoga go away me feeling relaxed and in a very good temper.
As with all different sort of train, it’s vital that you simply discover your private formulation for meals and insulin round your yoga courses (in collaboration along with your medical crew 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 completely different for you.
