Is working out in Gym good gor diabetic?

by Santosh
(bangalore)

QUESTION:

Hi,

I am a diabetic with my blood sugar level ranging from 160–180 mg/dL. I do a regular morning walk along with working out in the gym. Is it harmful for a person with diabetes to lift heavy weights?

Please guide.

Quick Answer

Yes. Strength training can be beneficial for many people with diabetes. Diabetes alone is not a reason to avoid lifting weights.

Adults with diabetes are generally encouraged to combine aerobic activity, such as walking, with resistance exercise. The main question is whether you have complications or other conditions that make very heavy lifting unsafe.

Can You Lift Weights If You Have Diabetes?

For many people, yes. Resistance training can improve strength, fitness and insulin sensitivity, and it can help the body use glucose more effectively.

Your morning walk plus appropriate strength training can be a useful combination. I would increase the weight gradually rather than starting with maximal or very heavy lifts.

When Heavy Lifting Needs Extra Caution

Speak with your doctor before strenuous lifting if you have heart disease, uncontrolled high blood pressure, advanced diabetic eye disease, significant kidney disease, severe neuropathy, foot problems, or symptoms such as chest pain, unusual breathlessness, dizziness or fainting.

What About Blood Sugar of 160–180 mg/dL?

Those numbers need context. A reading of 160–180 mg/dL (8.9–10.0 mmol/L) means something different depending on whether it was measured fasting, before a meal, or after eating.

If these are fasting readings, they are above the usual treatment target for many adults with diabetes. If they are after-meal readings, timing matters. See our guide to blood sugar levels after eating and our blood glucose targets for adults with diabetes.

If readings of 160–180 mg/dL occur regularly, discuss the pattern with your healthcare professional rather than changing medicine or insulin on your own.

Can Blood Sugar Rise After Weight Training?

Yes. Intense resistance exercise can temporarily raise stress hormones such as adrenaline, which may cause the liver to release more glucose.

So a temporary rise after heavy lifting does not automatically mean the exercise is harmful. See why blood sugar can go up after exercise.

How to Exercise More Safely

Continue walking if it is safe and comfortable.

Increase resistance gradually and use good lifting technique.

Stay hydrated.

Consider checking glucose before and after exercise while learning your response.

If you use insulin or medicines that can cause hypoglycemia, discuss exercise precautions with your care team.

Do not change medication doses unless you have an individualized plan from your clinician.

Important: If glucose is very high and you are unwell, dehydrated, vomiting, or have ketones, vigorous exercise may not be appropriate. Follow your sick-day or high-glucose plan and seek medical advice.

What About Diet and Herbs?

You do not need to eat four or five small meals simply because you have diabetes. Meal timing and carbohydrate intake should be individualized.

I also would not rely on cinnamon, bitter melon, Gymnema or other supplements to bring glucose into range. They should not replace proven diabetes treatment, nutrition, physical activity or medical follow-up.

Doctor's Note

In your situation, I would continue being physically active, but I would also look at when those 160–180 mg/dL readings occur. Walking plus appropriately performed strength training is generally a useful combination, but your glucose pattern, medicines and diabetes complications determine whether extra precautions are needed.

Answer by: Dr. Albana Greca Sejdini, MD, MMedSc, Family Physician, IDF Fellow