by admin-blog-kh | October 20, 2022 3:45 am
If you have diabetes, a daily exercise routine can be just as important as eating a balanced diet, taking prescribed medicines and insulin (not stopping it without consulting the doctor), as well as frequent blood sugar level testing, which can even be done at home.
Regular exercise is an important part of diabetes management. It can help your muscles use glucose for energy, improve insulin sensitivity, and support better blood sugar control. However, the benefits of exercise are not limited to controlling diabetes alone[1].
Thus, we should set aside some time every day to exercise.
But can exercise actually lower blood sugar? Yes, often it can. During physical activity, working muscles take up glucose from the bloodstream. Regular exercise can also improve insulin sensitivity, aiding the body in using glucose more effectively. Becoming more active does not necessarily mean joining a gym. Brisk walking, walking after meals, cycling, swimming, yoga, household activities, and strength exercises at home can all be useful. The key is to choose activities that are safe, practical, and sustainable for you.
During exercise, muscles contract and require energy, which they obtain from the bloodstream in the form of glucose. Exercise increases glucose uptake by muscles through mechanisms that are independent of insulin (can be beneficial for people with insulin resistance). Moreover, regular physical activity improves insulin action over time, which is why exercise and blood sugar are closely linked.
For people with type 2 diabetes, an 8-week structured exercise program has been associated with reductions in HbA1c, even without significant changes in body mass index (BMI). A combination of aerobic and resistance exercises may provide better benefits than either type alone.
There is no one-size-fits-all exercise routine for people with diabetes. A combination of aerobic exercise, resistance training, and regular movement is more beneficial than relying on one activity. The exercise plan should consider the age, fitness level, type of diabetes, medications, and any diabetes-related complications.
Walking is one of the easiest forms of exercise for diabetes. It is inexpensive, requires little equipment, and can be adjusted to different fitness levels. It can become part of the everyday routine rather than feeling like a separate workout. You could walk in a neighborhood park, on a treadmill, around your workplace, in a shopping centre during very hot weather, and with family or friends in the morning or evening.
Recommendation: At least 150 minutes of moderate-to-vigorous aerobic activity thrice a week. If you are currently inactive, take shorter walks and gradually increase the duration and intensity.
Walking after meals is for people who are concerned about post-meal blood glucose[2]. After a meal, blood glucose rises. Walking after meals will cause the muscles to use up the circulating glucose. Studies have found that exercise after eating effectively reduces post-meal glucose compared to exercise before eating or no exercise at all.
Recommendation: Consider walking after meals instead of sitting or lying down. It is a simple way to add movement around meals as part of an overall diabetes management plan[3]. Adjust the pace and duration of walking according to your fitness level and medical needs.
Strength training is an important[4] but sometimes overlooked component of physical activity in diabetes management. Exercises, such as chair squats, wall push-ups, resistance-band exercises, light dumbbells, step-ups, and leg exercises, help maintain and build muscle, improve physical function, and complement aerobic exercise.
Recommendation: two to three times per week on non-consecutive days
Cycling is another useful aerobic activity. You can cycle outdoors or use a stationary cycle depending on your preference, environment, and joint comfort. If you have difficulty walking, cycling is an alternative activity to increase your cardiovascular activity.
Recommendation: Start at a comfortable pace and gradually increase duration as your fitness improves.
Swimming and water-based exercise provide a full-body workout while reducing impact on the joints[5]. However, if you have foot ulcers or diabetic neuropathy, ask your doctor which exercises you can perform safely.
Recommendation: Start slowly and gradually increase the intensity.
If you struggle with high-impact exercises, yoga can complement aerobic and resistance exercise by supporting flexibility, balance, mobility, and relaxation. Flexibility and balance are valuable, especially for older adults.
Eka padasana in yoga, which is standing and balancing on one leg, is a good example of a balance exercise. Toe walking and heel walking, which are nothing but walking on toes alone and heels alone, respectively, are also balance exercises. Walking on a narrow strip of area also helps improve balance. Tai chi is beneficial for older adults as it involves only slow movements and nothing too strenuous.
Recommendation: two to three times a week, particularly for older adults with diabetes.
Approximately 150 minutes of moderate-to-vigorous aerobic activity is recommended per week, distributed over at least three days. Resistance training is also recommended two to three times a week.
If you have been inactive for a while, start with a 10-to-15-minute walk, taking the stairs instead of the lift, walking while talking on the phone, walking after meals, or doing simple exercises at home. Prolonged sitting is not recommended; get up and move around every 30 minutes.
A practical routine could be as follows:
Monday: 30-minute brisk walk
Tuesday: 20 to 30 minutes of strength exercise
Wednesday: 30- minute walk or cycling
Thursday: Yoga and stretching exercises
Friday: 30-minute brisk walk
Saturday: Strength training plus walking after meals
Sunday: Light walking (helps you recover after a whole week of moderate to vigorous physical activity)
Remember, your individual exercise plan should consider your fitness level and medical needs.
Short, intense exercise (sprints or heavy weightlifting) can temporarily increase blood glucose because stress hormones such as adrenaline stimulate the liver to release glucose. So, don’t be concerned if your glucose levels occasionally increase after a particular workout. Keep a record of the exercises, meals, and glucose readings and consult your doctor to understand your body’s response.
Hypoglycemia, or low blood glucose, is particularly important to consider if you use insulin or certain diabetes medicines[7]. Exercise can increase insulin sensitivity, and its glucose-lowering effects may continue post-workout. Your doctor may recommend checking your glucose before and after exercise. Be aware of the warning signs of hypoglycemia, including sweating, shaking, hunger, dizziness, weakness, confusion, and rapid heartbeat. Always keep a fast-acting carbohydrate (fruit juice, hard candies, glucose tablets, etc.) if you are at risk of hypoglycemia. Never change diabetic medicines on your own; discuss any medication adjustments with your doctor.
In India, we experience a hot and humid climate for certain parts of the year. During this time, exercise early in the morning or late in the evening, stay hydrated, walk indoors if the outdoor temperature is very high, avoid vigorous exercise outdoors, join an air-conditioned gym, and wear comfortable clothing.
Exercise is only one part of diabetes management. Nutrition matters too. You do not necessarily need to avoid familiar foods such as rice, idli, dosa, or chapati. Instead, focus on the overall meal pattern and portion sizes. A balanced meal can include appropriate amounts of vegetables, pulses, protein-rich foods, and carbohydrate sources[8]. You can work with a dietitian to understand portion size and meal timings, as well as the inclusion of more vegetables, protein, fiber, and carbohydrates for a balanced diet.
Many people can safely begin light-to-moderate activity such as walking. However, a general medicine physician can provide an overall health assessment for people with certain conditions, such as heart disease, kidney disease, diabetic neuropathy, diabetic retinopathy, or mobility problems. A diabetologist or endocrinologist can address concerns about glucose control[9], foot ulcers, unstable blood glucose levels, and medications. Physical activity plans must be tailored according to diabetes type, age, fitness level, and complications.
People with risk factors such as family history, excess weight, high blood pressure, abnormal cholesterol, or physical inactivity may benefit from discussing preventive screening with their doctor. Depending on your age and risk profile, a healthcare professional can recommend the appropriate preventive health check-up package for you.
Comprehensive diabetes care may include blood glucose and HbA1c monitoring; medication management; nutrition counselling; exercise guidance; blood pressure, cholesterol, and weight management; and screening for diabetes-related complications.
Regular physical activity helps muscles use glucose, thereby improving insulin sensitivity. It can also support cardiovascular health, fitness, weight management, and overall physical and mental well-being. Simple and effective workouts include a combination of brisk walking, walking after meals, cycling, swimming, resistance training, yoga, and regular breaks from prolonged sitting.
Speak with a diabetologist[10], endocrinologist, or a family physician if you have not been active for a while or are new to exercise. They will consider your age, fitness levels, medications, and glucose levels to develop a personalized exercise plan. A dietitian can help align your food choices with your physical activity and blood glucose goals[11]. The aim is to find a workout you can do consistently and safely.
Yes. Physical activity can help muscles take up glucose from the bloodstream, which may lower blood sugar during and after exercise. The effect varies depending on the type and intensity of exercise, medications, and individual health factors.
Brisk walking, walking after meals, cycling, swimming, resistance training, and yoga can all be useful. A combination of aerobic and resistance exercises may provide broader benefits than relying on one type alone.
Yes. Walking after meals can help muscles use circulating glucose and may reduce post-meal blood glucose. It is a simple way to include physical activity as part of a diabetes management routine.
Yes. Short, intense exercise such as sprinting or heavy weightlifting can temporarily increase blood glucose because stress hormones can stimulate the liver to release glucose.
Yes, particularly in people who use insulin or certain diabetes medicines. Exercise can increase insulin sensitivity, and its glucose-lowering effect may continue after the workout. People at risk should follow their doctor’s advice about monitoring blood glucose and preventing hypoglycemia.
The article recommends approximately 150 minutes of moderate-to-vigorous aerobic activity per week, distributed over at least three days, along with resistance training two to three times a week. People who have been inactive can start with shorter periods and gradually increase activity.
People with certain conditions, including heart disease, kidney disease, diabetic neuropathy, diabetic retinopathy, or mobility problems, may need an individualized exercise plan. A diabetologist, endocrinologist, or general medicine physician can help determine what type and intensity of activity is appropriate.[12]
Article Updated on 8th September 2026
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