Best Exercises for Diabetics

Managing your blood sugar and weight can be difficult if you have diabetes. Along with eating healthy, exercise is another great way to help you maintain a healthy weight and improve your blood sugar levels. Regular exercise provides many different health benefits, from helping you reach and maintain a healthy weight to giving you increased energy, strength, and overall better health. It can also help improve heart health and reduce the risk of cardiovascular complications, which can be especially important if you have diabetes.

The first thing to consider when starting an exercise routine is your personal fitness level and goals. Everyone is different and has their own level of fitness. Make sure to talk to your doctor or healthcare provider about creating an exercise routine that works for you, especially if you have diabetes-related complications or have not been physically active.

The American Diabetes Associate recommends that most adults with diabetes aim for at least 150 minutes of moderate- to vigorous-intensity aerobic activity each week, spread over at least three days. It also recommends including two to three sessions of resistance exercise each week on nonconsecutive days. Being active can help your body use insulin more effectively by increasing insulin sensitivity. Your muscles can also take up glucose for energy during activity, which can help lower blood sugar levels.

If you currently do not exercise regularly, the most important thing to remember is to start out slowly. Work your way up to longer workout times and more advanced exercises. It is important to give your body time to adjust to increased activity to reduce the risk of injury or other problems. If you are just starting your fitness journey, begin with short periods of activity that feel manageable. You can gradually increase the length and intensity of your workouts as your body adjusts. Consistency is important, but you do not need to start with long workouts to begin benefiting from physical activity.

Make sure to monitor your blood sugar as recommended by your healthcare provider. Exercise can cause blood sugar to drop during or after a workout, particularly for people who take insulin or certain diabetes medications. Checking your blood sugar before and after exercise, and sometimes during longer workouts, can help you understand how your body responds to different activities. Keep a fast-acting source of carbohydrates nearby in case your blood sugar drops. Your healthcare provider can help you determine when to check your levels and whether you need to adjust your food or medication around exercise.

Whether you are just starting your exercise routine or are currently active, we've listed some of the best exercises for diabetics below to help you with your fitness journey.

Walking

Walking is a simple activity that you can do almost anywhere. If you have a treadmill or a gym membership, you can walk inside at any time, no matter what the weather is like. If you don't want to spend extra money, you can simply walk around your neighborhood or go to a local park. Walking is a low-impact activity that can be a good starting point for people who do not exercise regularly. Start with shorter walks at a comfortable pace, then gradually work your way up to longer or brisker walks as your fitness level improves. Whatever your fitness level, walking is a simple exercise to incorporate into your daily routine.

Yoga

Yoga is an exercise that combines movement, stretching, balance, and breathing. It can help improve flexibility, balance, and strength. Yoga does not require much additional equipment other than a yoga mat and can easily be done from almost anywhere. It can also be a good option for beginners, since many poses and routines can be modified to suit different fitness levels. You can start with shorter, easier yoga sessions and work your way up to more advanced movements. If you enjoy group classes, sign up for a yoga class at your local studio. If you do not want to spend extra money, you can find many different yoga videos online that you can follow from home.

Cycling

Cycling is another great exercise option for people with diabetes. It is a low-impact activity that places less stress on the joints than some higher-impact exercises. This can make it a good option for people who experience joint discomfort or have difficulty with other forms of exercise. You can use an outdoor bicycle and take rides around your neighborhood or local parks, or use a stationary bike so you can exercise at any time, regardless of the weather.

Swimming

Swimming is another exercise that is especially gentle on your joints. The water supports much of your body weight, which can make movement easier and reduce stress on your joints. Swimming and other water-based activities can be good options for people who experience joint or muscle discomfort. You can try joining a local fitness club that has an indoor pool so you can swim at any time of the year. If you already have a pool, you can start swimming laps in your own backyard. If you have an open sore or foot ulcer, check with your healthcare provider before swimming.

Dance

Dancing is a simple way to move your entire body and get in a great workout. There are many kinds of aerobic dance classes at different fitness levels, so you can find one that works best for you. Remember, you can always modify the moves to adjust to your own fitness level and work up to more advanced movements or faster-paced dances. Dance is another exercise that can be done with no special equipment. Plus, if you don't want to join a studio or class, you can find many different aerobic dance videos online and follow along right from your living room.

A Note About Exercise and Diabetes-Related Complications

If you have diabetic neuropathy, reduced sensation in your feet can make it harder to notice blisters, sores, or other injuries during exercise. Wear appropriate footwear, check your feet daily, and speak with your healthcare provider about which activities are safe for you. If you have a foot injury or open sore, weight-bearing activities such as walking may need to be avoided until it has healed. Your healthcare provider can help you choose appropriate alternatives.