YOUR GUIDE TO DIABETES-FRIENDLY SUMMER HABITS

When the weather warms up, it’s the perfect time to get moving, enjoy the outdoors, and build healthy habits that support your diabetes management. Summer makes it easier to stay active — whether that’s heading to the beach, going for a stroll after dinner, or joining friends for a game in the park.

Regular movement helps stabilise blood glucose levels, supports weight management, boosts heart health, and lifts your overall wellbeing. From coastal walks and light bush trails to swimming, cycling, and mindful movement like yoga or Pilates, there are plenty of ways to stay active without overdoing it in the heat.

This guide covers simple activity ideas, safety tips, and habit-building strategies to help you enjoy summer while keeping your diabetes management on track.

WHY SUMMER ACTIVITIES HELP WITH DIABETES MANAGEMENT

Keeping active during summer can make a real difference to how your body handles glucose. Here’s why:

• Burn More Calories. More movement means more energy used — which supports weight management, an important part of diabetes care.
• Better Heart Health. Regular exercise helps strengthen the cardiovascular system and reduces the risk of complications.
• More Stable Blood Sugar. Movement encourages your body to use glucose for energy, helping regulate levels and improve insulin sensitivity.
• Less Stress. Fresh air, sunlight, and enjoyable activities help lower stress and support more stable blood sugar.
• Boosted Mood + Vitamin D. Getting outside in the sunshine helps lift your mood and supports vitamin D absorption, which benefits bone and immune health.
  (Just remember: balance sunshine with sun safety — Aussie UV is strong.)

WALKING & HIKING

Walking and hiking are simple, free, and effective ways to support Type 1 or Type 2 diabetes management. They help your body use glucose, improve insulin sensitivity, and support a healthy weight.

How to Make Walking a Habit

• Start small: Try a 10–15 minute walk each day and build up from there.
• Set realistic goals: Maybe it’s “walk 4 times a week” or “walk to the shops instead of driving.”
• Stay consistent: Pick a regular time — mornings or evenings work well in summer.
• Find nice spots: Local parks, bush tracks, beaches, or rivers make walking more enjoyable.
• Walk with others: Friends, family, or even a walking group help keep the habit going.

Safety Tips

1. Check your blood sugar before you start, and bring snacks or glucose for lows.
2. Stay hydrated — the summer heat catches up quickly.
3. Wear supportive shoes.
4. Use sunscreen and wear light, breathable clothing.
5. Keep your diabetes supplies with you, and consider wearing a medical ID.

SWIMMING & WATER EXERCISES

Swimming is ideal in the Aussie summer — low impact, cooling, and great for joint support. Water exercise helps with fitness, strength, and blood sugar control.

Water Activity Ideas

• Lap swimming: Set your own pace and distance.
• Water aerobics: Fun, social, and ideal for all fitness levels.
• Water walking or jogging: Great for gentle resistance.
• Aqua Zumba or aqua cycling: High-energy water-based workouts.

Water Safety for Diabetes

• Make sure your pump/CGM is waterproof or protected.
• Check your blood sugar before and after swimming.
• Always keep quick glucose nearby.
• Use secure adhesive patches if your device lifts in water.
• Chat with your healthcare team if you’re unsure about device safety.

CYCLING & BIKE RIDING

Cycling — whether it’s a cruisy ride along the beach path or taking on longer routes — is great for improving glucose management, heart health, and overall fitness.

Safe Cycling Tips

• Check your blood sugar before you start.
• Take snacks with you for longer rides.
• Stay hydrated — bring water and consider electrolytes.
• Monitor your levels during long sessions.
• Start with short rides and build up slowly.

DIABETES-FRIENDLY SPORTS (SUMMER EDITION)

You don’t need intense workouts to stay active. Light to moderate sports help keep things fun and social. Try:

• Tennis – great for fitness and coordination.
• Golf – lots of walking, plus a relaxing environment.
• Frisbee or disc golf – fun and low impact.
• Beach volleyball – energetic and social.
• Bushwalks – enjoy nature while getting your steps in.

MANAGING BLOOD SUGAR DURING SPORTS & OUTDOOR ACTIVITIES

• Check your levels before, during, and after activity.
• Carry easy-access snacks or glucose tablets.
• Keep your diabetes gear with you in a small bag.
• Let friends or teammates know you have diabetes and what to do if you go low.
• Take breaks and avoid exercising in extreme heat.

Explore our blog for more tips and resources.

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.