Best Exercises for Someone With Diabetes
Staying active is one of the most effective ways to help manage Type 2 diabetes. Physical activity helps control blood sugar, improves heart health and assists with weight management.
People with diabetes should get at least 150 minutes of moderate aerobic activity every week. Finding the right activity is a personal journey. What works for one person might not be right for another.
You should always speak with your primary care provider before starting any new fitness plan. They can help you decide which activities are safe for your specific health needs. Some of the best options for people with diabetes are explained below.
Walking
Walking is a popular choice because it’s easy to start and costs nothing. You can walk in your neighborhood, at a local park or even at a mall.
Brisk walking for 30 minutes five days a week can help you reach your fitness goals. If a 30-minute walk feels like too much, you can break it into three 10-minute sessions throughout the day. Regular walking can support healthy blood pressure, HbA1c levels and body mass index. All you need is a safe place to walk and a supportive pair of shoes.
Swimming
Swimming and other water activities like aqua jogging are excellent low-impact options. These exercises give your heart, lungs and muscles a workout while reducing stress on your joints. This makes it a great choice for people who also have joint damage from arthritis or nerve damage.
If you choose to swim at a community pool, let the lifeguard know you have diabetes before you get in the water. This is important because the combination of exercise and cold water can cause a significant drop in blood sugar.
Yoga
Yoga focuses on fluid movements, stretches and deep breathing. This ancient practice builds strength, balance and flexibility. It’s also known to lower stress and improve sleep quality.
Some studies suggest that practicing yoga regularly can improve blood glucose levels by helping build muscle mass. There are even versions like chair yoga for those who need extra support. Relaxation practices like mindfulness and qigong often complement yoga to boost your mood.
Weightlifting and Resistance Training
Strengthening your muscles is important for managing diabetes. Muscle mass helps your body burn more calories even when you are resting. You can use weight machines, free weights or resistance bands. If you don’t have equipment, you can use heavy household items like water bottles or canned goods. Just ensure you can maintain a firm grip on whatever item you use.
You can also try calisthenics like pushups, squats and lunges to use your own body weight. It’s recommended to work every major muscle group but take a day off between sessions to allow for recovery.
Tai Chi
Tai Chi uses slow and smooth body movements to relax both the mind and the body. It’s a form of exercise that can support improved blood sugar control. People who practice Tai Chi often report feeling more energy and better mental health. It’s also a safe way to improve your balance and reduce your risk of falling.
Dancing
Dancing is a fun way to increase your activity levels while socializing. It burns calories and improves flexibility. The mental work of learning dance steps can also help support memory and focus.
If you have limited physical abilities, chair dancing is a great way to stay involved and keep your body moving.
Cycling
Riding a bike allows you to get an aerobic workout without putting too much strain on your joints. This is helpful for people with diabetes who may experience joint pain or diabetes-related foot complications. Whether you use a stationary bike or ride through your neighborhood, it’s also an effective way to support heart health.
Staying Safe While You Exercise
Safety is a priority when you have diabetes or prediabetes. Always check your blood sugar before and after you work out to see how your body responds.
Prevent dehydration by drinking plenty of water before, during and after your session. It is also helpful to wear a medical alert ID so people know you have diabetes in case of an emergency. Proper footwear and cotton socks can help protect your feet from injuries.
Consistent movement combined with a healthy diet is a strong strategy for better overall health.
If you don't have a Baptist Health Diabetes Care provider, you can find one by calling 1.855.497.0835 or visiting our online provider directory.
