Exercise is one of the most effective and accessible tools for managing diabetes. Whether you have type 1, type 2, or prediabetes, regular physical activity can significantly improve blood glucose management, enhance insulin sensitivity, and reduce the risk of long-term complications.¹
In this guide, we explore how exercise impacts diabetes, the best types of workouts, and how to safely incorporate physical activity into your routine.
Over time, consistent exercise helps:
These benefits make exercise a cornerstone of diabetes care alongside nutrition and medication.³
A well-rounded exercise routine includes a combination of aerobic, resistance, and flexibility training.
1. Aerobic Exercise
Aerobic activities raise your heart rate and improve cardiovascular health. These include:
Health guidelines recommend at least 150 minutes of moderate-intensity aerobic activity per week.⁴
2. Strength (Resistance) Training
Strength training helps build muscle mass, which increases glucose uptake and improves insulin sensitivity.⁵
Examples include:
Aim for 2–3 sessions per week, targeting major muscle groups.
3. Flexibility and Balance Exercises
Flexibility and balance training improve mobility, reduce injury risk, and enhance overall function.
Examples:
These are especially beneficial for older adults or those with limited mobility.⁶
Exercise helps regulate blood glucose in both the short and long term.
Regular activity can lead to sustained reductions in fasting glucose and HbA1c levels.7
While exercise is highly beneficial, safety is essential.
Before You Start
During Exercise
After Exercise
These precautions help prevent both hypoglycaemia and hyperglycaemia.7
Building a sustainable routine is key.
Consistency matters more than intensity when it comes to long-term benefits.
People with diabetes should consider individual factors such as:
Tailoring exercise to your condition ensures both safety and effectiveness. If you’re unsure about the best approach, speak to our healthcare professional.
Exercise is a powerful, evidence-based strategy for managing diabetes. By combining aerobic activity, strength training, and flexibility exercises, individuals can improve blood glucose management, enhance overall health, and reduce the risk of complications.
When performed safely and consistently, physical activity becomes not just a treatment, but a long-term lifestyle solution for better diabetes management.
Eating right when you have diabetes doesn’t have to be complex – it is about knowing what is best for you and your diabetes management plan. Knowing which foods are low-GI can be a helpful way of keeping track of your diet. Read on for a breakdown of what ‘low-GI carbohydrate’ means and how this might be helpful.
While there is no cure for diabetes, many treatments are available to help control blood glucose levels. A healthy lifestyle plays a big role in managing blood glucose levels and reducing the risk of complications.3 This article will explain briefly how type 2 diabetes is managed.
When you have diabetes, you may wonder what ‘eating right’ means for you.
Here we’re busting some of the myths around food and diabetes. Keep reading to learn more.
*Food for Special Medical Purposes. Use under medical supervision.
References:
1. American Diabetes Association, Diabetes Care, 2023; 46(Suppl 1):S1–S291, Accessed at: https://diabetesjournals.org/care/article/46/Supplement_1/S1/148380,. 2.Colberg S R, et al, Diabetes Care, 2016; 39(11):2065–2079. 3. Pedersen B K, Saltin B, Scandinavian Journal of Medicine & Science in Sports, 2015; 25(Suppl 3):1–72, Accessed at : https://onlinelibrary.wiley.com/doi/10.1111/sms.12581, Accessed Apr 2026. 4. World Health Organization, WHO Guidelines on Physical Activity, 2020, Accessed at: https://www.who.int/publications/i/item/9789240015128, Access Date: Apr 2026. 5. Holten M K, et al. Diabetes. 2004;53(2):294-305. 6. Katz D, Ali A, Commissioned IOM Summit Integr Med Health Public, 2009, Accessed at: https://www.researchgate.net/publication/237429179_Preventive_medicine_integrativ, Accessed Apr 2026. 7. Understanding Blood Glucose and Exercise, American Diabetes Association, Accessed at: https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise, Accessed Apr 2026.
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