Exercise with Type 1 Diabetes 🔗

Ginger Vieira’s Exercise with Type 1 Diabetes: How to Exercise Without Scary Lows or Frustrating Highs is a practical, science-driven yet highly approachable guide for anyone with T1D who wants to get moving confidently and safely. As a former competitive powerlifter diagnosed at 13, Vieira knows firsthand how bloody confusing and intimidating exercise can be when insulin and blood sugar levels are part of the game—and the book is her attempt to break the mystery down, once and for all.

Through her signature “daily science experiment” mindset, Vieira teaches you to understand and track the key variables: insulin on board (especially rapid‑acting vs. basal), the timing of insulin doses relative to workouts, the type of exercise you’re doing (aerobic vs. anaerobic), and when—and what—you last ate. She emphasizes that aerobic workouts often drive blood sugar down, while anaerobic efforts can spike it—sometimes unexpectedly depending on insulin timing.

The book also addresses the core barrier: fear. Many people with T1D hesitate to exercise because they’re terrified of going low or discouraged when efforts go sideways. Vieira’s solution? Keep a workout journal, track pre-, during-, and post-exercise blood sugars—and if something doesn’t work, don’t shame yourself—ask, “what can I adjust next time?”

She reminds readers that the best exercise is the one you’ll actually do—whether that’s powerlifting, cardio, or dancing in your kitchen—and that consistency, paired with observation and tweaks, is the real game-changer.
Seven Days

At its core, the book is about empowerment: with the right understanding, trial, and mindset, people with T1D can exercise without being held hostage by highs, lows, or fear.