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Managing diabetes doesn't mean you have to sit on the sidelines. Whether you enjoy walking, dancing, swimming or working out at the gym, finding ways to move that fit your lifestyle can support your overall health and wellbeing.
Getting started can feel a little daunting, especially if you're concerned about low blood glucose levels, foot care or how exercise might affect your diabetes. The good news is that you don't need an intense workout or a complicated routine to get moving.
Here are 10 practical exercise tips to help you build a routine that feels right for you, with a few things to keep in mind to help you exercise safely.
You don't need to go hard from day one. If you're new to exercise or returning after a break, start with something manageable, such as a 10-minute walk after dinner or a gentle stretch in the morning.
As you become more comfortable, you can gradually increase the time, frequency or intensity of your activity. Short sessions count, too. Try breaking up long periods of sitting by standing, stretching or walking around throughout the day.
Choose one small, achievable goal for this week, such as taking a short walk three times. Once that feels comfortable, build from there.
Exercise shouldn't feel like a punishment. Finding something you genuinely enjoy makes it easier to keep moving regularly.
Depending on your interests and abilities, you could try:
Walking around your neighbourhood or at a local park
Dancing to your favourite music at home
Swimming or water-based exercise
Cycling or riding a stationary bike
Gardening or doing active household tasks
Chair-based exercises or gentle stretching
You don't have to join a gym or follow a strict workout plan. Everyday movement can be a useful starting point, and you can change your activities whenever you feel like trying something new.
Physical activity can affect blood glucose levels in different ways. Your response may depend on the type and intensity of exercise, how long you exercise, your medication and other individual factors.
If you monitor your blood glucose, check it before and after activity, and during longer sessions or whenever needed. If you're using a continuous glucose monitor (CGM), your readings and alerts can help you notice changes, although sensor readings can sometimes lag behind blood glucose when levels are changing quickly.
It's also worth remembering that exercise can affect glucose levels for hours afterwards, so keep an eye on how your body responds after a workout.
If you're trying a new activity, keep a record of your exercise and glucose readings. Over time, this information can help you and your diabetes healthcare team identify patterns and work out what adjustments, if any, may be needed.
If you use insulin or certain glucose-lowering medicines, physical activity can increase your risk of hypoglycaemia, commonly called a hypo. This is when your blood glucose drops too low.
Carry fast-acting carbohydrate with you when exercising, particularly if you're at risk of hypos. Glucose tablets, glucose gels or suitable glucose chews can be convenient options. Glucology Glucochews are one option to consider as part of your usual hypo treatment kit.
You may also want to bring your glucose monitor, phone and any other items recommended in your diabetes management plan.
If you experience a hypo, stop exercising and follow your usual hypo treatment plan. Don't resume your workout until your glucose levels have returned to your target range and it's safe for you to continue.
Pack your hypo treatment before leaving home, even for a short walk. Exercise-related hypos can sometimes occur after you've finished being active, too.
Foot care deserves attention when you're physically active, particularly if you have reduced sensation, circulation problems or a history of foot complications.
Choose comfortable, supportive footwear that fits well, and check your feet before and after activity for blisters, cuts, redness or sore spots. Well-fitting socks can also help reduce friction and improve comfort.
If you have nerve damage, foot ulcers or other foot concerns, speak with your healthcare professional or podiatrist before starting or increasing your exercise routine. They can help you choose suitable activities and footwear.
Glucology Copper Socks may be an option to explore when looking for diabetes socks, but no sock replaces regular foot checks and appropriate professional care.
Don't ignore a new blister, wound or area of redness. Seek advice from your healthcare professional if you notice a foot problem.
Keep water nearby before, during and after exercise. Staying hydrated helps replace fluid lost through sweating and is particularly important when you're active in warm weather.
If you're walking outdoors, exercising in summer or spending time at the gym, take a water bottle and drink regularly. You may need more fluid during longer or more strenuous sessions.
Pack your hypo treatment before leaving home, even for a short walk. Exercise-related hypos can sometimes occur after you've finished being active, too.
Plan ahead on hot days. Choose a cooler time to exercise, look for shaded routes or consider an indoor activity when the weather is particularly warm.
Some days you'll have more energy than others, and that's perfectly normal. Adjust your activity to suit how you're feeling rather than forcing yourself to complete a workout.
If you feel shaky, dizzy, unusually breathless or unwell, stop and assess how you're feeling. Check your blood glucose if appropriate and follow your diabetes management plan.
Don't push through chest pain, faintness or severe or unusual symptoms. Seek urgent medical assistance for serious symptoms.
Rest is part of a sustainable routine, too. You can take a break, shorten a session or choose a gentler activity when you need to.
Have a backup plan for lower-energy days, such as a short walk, gentle mobility exercises or a few minutes of movement at home.
Different types of physical activity offer different benefits, so combining activities can help keep your routine interesting.
Aerobic exercise, often called cardio, includes activities such as brisk walking, swimming and cycling. Strength training includes exercises using resistance bands, light weights or your own body weight.
You could try a simple weekly routine that includes walks on some days and strength exercises on others, adjusting the activities to suit your ability and experience.
If you're new to strength training, a qualified exercise professional can help you learn the correct technique and choose an appropriate starting point.
Variety doesn't have to mean doing something different every day. Find a combination you enjoy and can maintain comfortably.
It's easy to feel discouraged when you set a goal that's difficult to fit into everyday life. Instead, start with something realistic and build from there.
For example, you might aim to:
Take a 10-minute walk after dinner three times a week.
Stretch for five minutes during your morning routine.
Add a short movement break to your working day.
Try one new activity this month.
Once a goal becomes part of your routine, you can decide whether to increase it.
And remember, progress won't always look the same. A shorter session, a rest day or returning to exercise after a break can all be part of building a routine that works for you.
Put your planned activity in your calendar or invite a friend to join you. Having a set time can make it easier to follow through.
Before starting a new exercise programme or making a significant change to your activity level, speak with your GP, diabetes educator or other relevant healthcare professional, particularly if you've been inactive for a while or have existing health concerns.
They can help you understand how different activities may affect your blood glucose, whether you need extra precautions and how to manage your diabetes treatment around exercise.
If you're taking insulin or certain glucose-lowering medicines, you may need an individual plan for food, glucose monitoring or medication adjustments. Don't change your medication doses without guidance from your healthcare team.
You can also ask whether an accredited exercise physiologist or physiotherapist could help you choose activities suited to your needs.
Before your appointment, write down any questions about exercise, glucose changes, hypos or foot care. This can help you leave with a clearer plan.
Exercise doesn't have to look the same for everyone. A walk around the block, a swim with a friend or a short strength session at home can all be ways to bring more movement into your week.
Start with something manageable, pay attention to how your body responds and ask your diabetes healthcare team for advice when you need it. The aim is to find activities that fit your life and feel sustainable over time.
If you're preparing for your next walk or workout, having your usual hypo treatment and other diabetes essentials close at hand can help you feel more prepared.
Explore Glucology's range of Glucochews and diabetes socks to see whether they suit your needs.
Yes! Regular physical activity can support blood glucose management, improve fitness and benefit your overall wellbeing. Activities such as walking, swimming, cycling and strength training can all be part of a routine that suits your needs.
There's no single best exercise for everyone. Walking, dancing, swimming, cycling and strength training are all options. Start with an activity you enjoy and build up gradually at a pace that feels comfortable for you.
If you monitor your blood glucose, checking before and after exercise can help you understand how physical activity affects your levels. You may also need to check during longer sessions or when trying a new activity. Follow the monitoring advice provided by your diabetes healthcare team.
If you're at risk of hypos, carry fast-acting glucose, monitor your levels as recommended and follow your individual diabetes management plan. Your healthcare team can advise you on whether you need to adjust your food intake or medication around exercise.
It depends on your individual circumstances. If you have reduced sensation, foot ulcers, wounds or circulation problems, speak with your healthcare professional or podiatrist before starting or increasing your activity. They can help you choose suitable exercises and footwear.
Explore our blog for more tips and resources on diabetes management.
Disclaimer: This blog is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified health provider with any questions about your condition. If you have a medical emergency, call 911 (US) or 000 (Australia) immediately, or visit your nearest emergency care center.
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