If you are regularly engaging in weight lifting or resistance training sometime after a meal, it can be beneficial for people with diabetes. It can improve glucose absorption and insulin sensitivity. However, please note that heavy exercises should not be done immediately after the meal. Instead, about 2 hours of time must be considered before heavy exercises. Exercise, such as resistance training, helps muscles absorb glucose from the bloodstream, which can be particularly useful in managing postprandial (after-meal) blood sugar levels. But a short walk or light exercise 10 minutes after meal is considered good.
There are several considerations that you should keep in mind to ensure that this practice is both safe and effective. Here are some of them:
Improved Glucose Uptake:Â Physical activity helps improve muscle glucose uptake during and immediately after the exercise. This can lower post-meal blood glucose spikes that occurs due to intake of meal.
Improved Insulin Sensitivity:Â Regular resistance training improves insulin sensitivity. This can help the body manage blood glucose levels more effectively.
Timing and Intensity: A light resistance training session for a few minutes about 15 minutes after a meal can be beneficial. However, the intensity should be adjusted based on individual fitness levels, blood sugar control, and overall health. It’s advisable to wait a little while (such as 1.5 to 2 hours) after eating before engaging in more intense physical activities to allow for some initial digestion. However, as mentioned above a light intensity short exercise of 10 minutes or a walk for 10 minutes about 15 minutes after eating a meal is considered good.
Type of Meal:Â The portion size and composition of your meal can influence how you feel during and after exercising. A heavy meal may cause discomfort if you are engaging in physical activity early on. It requires more time to digest heavy meal and need a longer time between meal and exercise.
Individual Health Status:Â People with diabetes should consider their overall health status. The complications or other conditions (e.g., heart disease, neuropathy) they deal with can affect their ability to engage in certain types of exercise safely.
Blood Sugar Monitoring: It’s important to monitor your blood sugar levels before and after exercising to understand how your body responds to weight lifting or walking after meals and to prevent hypoglycemia (low blood sugar).
Does Exercise Harm the Digestive Process?
Engaging in very intense or high-impact exercise immediately after eating might cause digestive discomfort for some people, such as indigestion or heartburn. However, a few minutes of light weight lifting or walking is unlikely to have a significant adverse effect on digestion for most individuals. It’s rather beneficial to keep sugar levels in control. It is also essential to listen to your body and adjust the timing and intensity of exercise.
Consult with a Healthcare Provider:Â Before you start any new exercise regimen, including post-meal weight lifting, individuals with diabetes should consult their healthcare provider or a diabetes educator. This is particularly important for those with complications or additional health concerns. Some people may see severe spikes in sugar levels after going through strenuous exercises.
Start Slowly:Â If you are new to resistance training or running, you should start with light exercises and gradually increase intensity under the guidance of a fitness professional who is familiar with diabetes management.
Stay Hydrated:Â Ensure you consume adequate water before, during, and after exercising.
Be Mindful of Blood Sugar Levels:Â Use blood sugar monitoring to guide exercise decisions and prevent hypo- or hyperglycemia.