10 Best Exercises for People with Diabetes

Taking care of diabetes is not only about diet and medicine, it’s also about being physically active. Routine exercise is essential for keeping blood glucose levels in check, increasing the body’s sensitivity to insulin, and overall feeling better [1]. Getting the proper exercise for diabetes can enable you to manage your disease better and reduce the risk of long-term complications, such as cardiovascular disease [2]. Even low-impact exercises can have a significant impact on daily blood sugar control. Whether you’re newly diagnosed or looking to update your routine, this guide introduces easy and effective options. Let’s explore some exercises that can be safely incorporated into a diabetes management plan.

Top 10 Exercises for Diabetes Management

Selecting the proper exercise plays a critical role in helping to manage blood sugar properly. Listed below are 10 simple, safe, and healthy activities, from walking to yoga, that have been shown to help regulate glucose levels, increase fitness, and improve overall health [2]. Remember to always consult with your physician before starting any new exercise regimen to ensure it is appropriate for your specific health condition, especially if you have pre-existing diabetes complications.

1. Walking

Walking is usually the best exercise for people with diabetes, since it’s easy, cost-free, and effective. Daily brisk walking may improve blood flow, lower blood sugar levels, and strengthen your heart. It significantly improves insulin sensitivity, so the body can use glucose more efficiently [2]. Aim to walk at least 150 minutes per week of moderate-intensity activity, ideally for most of the week [3]. Walking after meals is especially useful, as a short post-meal walk helps avoid sharp blood glucose spikes.

2. Cycling

Cycling is a low-impact aerobic activity that may help with diabetes management. It builds lower body strength, boosts cardiovascular fitness, and increases insulin sensitivity [2]. Either ride outdoors or on an exercise bike, cycling burns calories and can help maintain a healthy weight, which is critical to blood sugar management. Starting with 15–20 minutes per day can bring significant benefits for beginners. Cycling is an enjoyable workout for people with diabetes who don’t want to strain their joints.

3. Swimming

Swimming provides a comprehensive body workout with no joint pressure, making it ideal for patients suffering from joint pain or mobility issues, such as neuropathy or arthritis. This low-impact exercise helps with calorie burning, heart health, and increased insulin sensitivity. Lap swimming, water aerobics, or even simple pool exercises are useful in managing diabetes. It is considered a highly safe and effective form of aerobic exercise [3].

4. Yoga

Yoga combines physical postures, breathing techniques, and meditation, offering several health benefits for diabetic patients. It helps significantly reduce stress, which is directly linked to improved blood sugar control [3]. Regular practice may improve flexibility, strength, and mental alertness. Yoga is a safe exercise for individuals with diabetes, suitable for all fitness levels, and can be easily practised at home with minimal equipment.

5. Strength Training

Strength training helps create muscle mass, which is crucial for enhanced glucose metabolism and improved insulin sensitivity [2]. Exercising with light weights, resistance bands, or even bodyweight activities such as pushups and squats may help improve long-term diabetic control. The American Diabetes Association recommends strength training just a couple of times a week with a moderate approach for sustained results [3]. Such exercise is crucial in helping to maintain long-term blood glucose regulation and overall metabolic wellness.

6. Tai Chi

Tai Chi, a slow-moving Chinese martial art that incorporates deep breathing, is a gentle yet powerful exercise. It may enhance balance, reduce stress, and improve emotional well-being, all of which are important for diabetes management. Research indicates that Tai Chi may help reduce fasting blood sugar levels and is beneficial for cardiovascular health in people with type 2 diabetes [4]. Regular practice of Tai Chi is an effective exercise for people with diabetes seeking greater mind-body harmony and stability.

7. Dancing

Dancing is a lively and enjoyable way to help control blood sugar that doesn’t feel like a workout! Dancing, whether Zumba, ballroom dance, or freestyle at home, enhances heart health, burns calories, and optimises insulin function [2]. Dancing also lifts mood and lowers stress levels. Dancing for at least 30 minutes a couple of times a week may help manage blood sugar very effectively. It’s a great way to stay fit and mix up your fitness routine.

8. Resistance Band Exercises

Resistance band exercises are easy yet effective in gaining strength and facilitating glucose control. The exercises may enhance muscle tone, increase insulin sensitivity, and facilitate improved blood sugar control. They are lightweight, portable, and ideal for home exercises for diabetic patients. Seated rows, bicep curls, and leg presses are easy exercises that can be done with bands and modified to suit any fitness level. Begin with light resistance and increase it gradually for improved outcomes.

9. Chair Exercises

Chair exercises are ideal for new users, the elderly, or people with reduced mobility or those with severe neuropathy. The exercises involve seated marches, arm lifts, and leg lifts. They enhance circulation, increase flexibility, and help maintain healthy blood sugar levels. Doing them daily guarantees that even individuals with restricted movement can achieve fitness. Chair exercises are highly recommended for diabetic patients seeking safe and low-impact exercises.

10. Post-Meal Walks

Post-meal walking is a simple yet powerful exercise for controlling sugar. A light 10–15 minute walk after eating may reduce post-meal blood sugar spikes, facilitate digestion, and enhance insulin sensitivity [3]. It’s a valuable practice, particularly for individuals with difficulties in post-meal glucose elevations. This practice is especially recommended as it requires no equipment and minimizes injury risk.

Tips for Safe Exercise with Diabetes

• Monitor blood sugar (glucose) before and after workouts.
• Stay hydrated during exercise.
• Wear comfortable, properly fitted athletic footwear and cotton socks to avoid foot injuries and blisters, which are critical risks in diabetes [1].
• Always warm up and cool down properly.
• Carry a small snack containing rapidly acting carbohydrates (e.g., glucose tablets or fruit juice) in case of low blood sugar (hypoglycemia).
• Avoid exercising if your blood sugar is extremely high (e.g., over 300 mg/dL) or low (e.g., below 100 mg/dL) [3].
• Start slowly and gradually increase intensity.
• Consult your endocrinologist or primary care doctor before starting any new exercise routine.
• By following these tips, your diabetes exercise journey is safe, effective, and sustainable.

Conclusion

Exercise is a powerful and medically recommended tool for managing diabetes. From walking to strength training, each activity has distinct benefits for improved blood sugar control and overall wellness [2]. Discovering the most effective exercise for diabetes that suits your lifestyle and needs is crucial. Whether it is relaxing yoga practice, a dance class, or a regular post-prandial walk, consistency is key for long-term health benefits. By using these exercises and following safety precautions, you can lead a healthier and more active life.

Frequently Asked Questions (FAQs)

How often should I exercise if I have diabetes?

People with diabetes should aim for at least 150 minutes of moderate-intensity aerobic activity per week, which means about 30 minutes on most days [3]. Additionally, incorporating two to three sessions of strength training per week is highly recommended [3]. Regular activity helps manage blood sugar levels, improve heart health, and boost overall fitness.

What is the best exercise for diabetes?

While walking is often considered the best exercise for diabetes because it is safe, easy, and highly effective, the “best” exercise is the one you enjoy and will do consistently. Other excellent options include cycling, swimming, yoga, and strength training, all of which help improve blood sugar levels and overall health.

How long should I exercise each day for diabetes management?

For effective diabetes management, aim to exercise for at least 30 minutes a day, five days a week, for aerobic activity. Activities can include walking, swimming, cycling, or strength training. Even short, regular sessions are beneficial for blood sugar control and overall wellness.

Are there any exercises I should avoid with diabetes?

High-impact exercises or activities that risk foot injuries, such as intense running or jumping, may require caution, especially if you have nerve damage (diabetic neuropathy). If you have existing diabetic retinopathy, avoid high-intensity activities like heavy lifting or exercises that involve straining, as these can increase eye pressure and worsen the condition. Always monitor blood sugar levels and consult your doctor to choose safe exercises tailored to your health condition.

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice. It should not be used for self-diagnosis or self-treatment. Please consult a healthcare provider or an endocrinologist before beginning any new wellness practice, especially if you have an existing medical condition, are on medication, or have diabetes-related complications.

References

[1] Borhade, M. B., & Singh, S. (2022, September 5). Diabetes Mellitus And Exercise. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK526095/

[2] Zahalka, S. J., Abushamat, L. A., Scalzo, R. L., & Reusch, J. E. B. (2023, January 6). The role of exercise in diabetes. PubMed; MDText.com, Inc. https://www.ncbi.nlm.nih.gov/books/NBK549946/

[3] Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., Horton, E. S., Castorino, K., & Tate, D. F. (2016). Physical activity/exercise and diabetes: a Position Statement of the American Diabetes Association. Diabetes Care, 39(11), 2065–2079. https://doi.org/10.2337/dc16-1728

[4] Hamasaki, H. (2024). Effects of Tai Chi in diabetes patients: Insights from recent research. World Journal of Diabetes, 15(1), 1–10. https://doi.org/10.4239/wjd.v15.i1.1