T1D: Weights vs. Cardio – What’s Best for You?

When you’re living with Type 1 Diabetes (T1D), fitness can feel like a balancing act, especially when it comes to deciding whether to prioritize weights or cardio. While the question seems simple, the answer depends on a variety of factors, including your goals, blood sugar levels, and overall health. Let’s break down some considerations that can help you make the best decision for your body and your diabetes management.

1. Your Goals Matter

First and foremost, whether you’re focusing on weight loss, muscle gain, cardiovascular fitness, or blood sugar control, your goals will determine which type of activity is more beneficial on any given day. It's not always a clear-cut answer, as sometimes a mix of both is the best approach.

2. The Power of a Balanced Routine

For people with T1D (and for anyone, really), the best approach is to engage in both strength training and cardiovascular activity. Strength training builds muscle and supports bone health, while cardio improves heart health, lung capacity, and your body’s ability to burn fat. However, the specifics will vary depending on your age, gender, and fitness level.

3. Adjusting for Blood Sugar Levels

One of the unique challenges for T1D is managing blood sugar (BG) during exercise. Here's how your BG can affect your workout choice:

• Higher BG in the Morning: If you wake up with elevated blood sugar levels, you might want to swap your planned weightlifting session for steady-state cardio. Why? Cardio burns glucose and can help lower your blood sugar levels, while strength training could trigger a rise in your BG due to the intensity of the workout.

• Low BG in the Morning: If your blood sugar is on the low side when you wake up, you may need to eat some carbs before engaging in any activity. Alternatively, you might consider strength training as a way to raise your BG, especially if you’re lifting heavy in the 4-6 rep range, which can stimulate glucose release from your liver.

4. When Everything is on Track

If your sleep, blood sugar, and overall health are in good shape, then it’s likely a "green light" to proceed with your planned workout, whether it’s strength training or cardio. But, always listen to your body—your blood sugar levels might fluctuate, so it’s important to stay flexible with your plans.

5. The Importance of Both Strength & Cardio

As a physiotherapist and health advocate, I believe everyone should include both strength training and cardiovascular activity in their routine. Why? Strength training is essential for maintaining muscle, bone density, and joint health. Cardiovascular exercise, on the other hand, boosts heart and lung function, and helps maintain good circulation.

6. Guidelines for Adults (18-64)

According to the Canadian 24-Hour Movement Guidelines, adults aged 18-64 should aim for:

• 150 minutes of moderate to vigorous cardiovascular activity per week

• At least 2 strength training sessions targeting all major muscle groups each week

• Several hours of light activity (such as walking) each week

• Limiting sedentary time to no more than 8 hours per day, including recreational screen time

If you follow these guidelines, you’re not only optimizing your fitness but also supporting your long-term health and diabetes management.

7. Final Thoughts

Ultimately, whether you choose weights or cardio depends on your current needs and your blood sugar status. The goal is to stay active, be mindful of how your body responds to different workouts, and make adjustments when needed. Both strength training and cardio offer unique benefits, so aim to incorporate both into your routine for optimal health and diabetes management.