For people with type 2 diabetes, it’s important to be physically active. Exercise helps lower blood sugar and also increases cellular sensitivity to insulin, which better utilizes and breaks down glucose in the blood.
Regular exercise in your daily life facilitates improvements in glycated hemoglobin (HbA1c).
Any type of exercise will help. The benefits of exercising at a gym include the ability to work out regardless of the weather; access to fitness equipment you may not have at home, such as weights, treadmills, and elliptical trainers; and some gyms are staffed with certified trainers who can help with safe exercise.
There are some things that people with type 2 diabetes should know first if they are considering gym exercise.
Before you go to the gym to exercise
Find out which exercise program is right for you.
- Consult your doctor to determine the best workout program for you. Be sure to check with your doctor about the appropriate range of blood sugar levels before, during, and after your workout, and also consult with your doctor about what and when you should eat on workout days to effectively manage your blood sugar.
- Field trips for the right choice. Gyms that make people feel comfortable and safe are the best choices. Be sure to take a field trip or two to see if a gym is right for you before you choose one.
- Get professional help. Consider working out with a personal trainer who has coached people with type 2 diabetes. Short training sessions can help patients learn how to exercise safely and also help make it easier to develop an exercise program that fits their goals. Studies have shown that people who work out with a professional fitness trainer have better control of their blood sugar than those who train alone.
What to bring to the gym?
You don’t need fancy workout clothes to work out; comfortable clothes and a pair of well-fitting sneakers are enough, and you should consider bringing the following items.
- Water.
- Drinking water. Bring your own water unless the gym has drinking facilities. Keeping your body hydrated is especially important for people with diabetes.
- Emergency preps. Exercise may increase the chance of hypoglycemia (a condition in which blood sugar is too low). Hypoglycemia may make a person feel dizzy, sweaty, lightheaded or nauseous, or even faint. A healthy diet and proper blood sugar control can help eliminate hypoglycemia. But even so, it’s not a bad idea to carry some fast-acting carbohydrates (such as sugary drinks, glucose tablets or sports drinks) with you when you exercise, just in case you need them in case you don’t feel well.
Consult your doctor if you frequently experience low blood sugar during or after exercise. Dietary changes or therapeutic medications may be needed.
If you need to take your diabetes medication during or after exercise, you also need to bring it with you to the gym.
What to do at the gym.
For people with type 2 diabetes, the American Diabetes Association gives the following advice.
- Moderate to higher intensity aerobic (cardiovascular) exercise, five times a week. Exercise 30 minutes a day. Not all exercise needs to be done in a gym. Other activities, such as walking or biking, can be very beneficial.
- Strength training should be done at least twice a week, including training with a weight lifter, free weight-adjusting machines, or resistance bands. You can also use your own body weight to perform resistance training (e.g., sit-ups).
- If you are just starting out or starting over after a break in exercise, take it slow, starting with 5 to 10 minutes per day and gradually increasing the amount of time per day as your body adjusts to the exercise until you reach your exercise goals.
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