Staying active is one of the most powerful ways you can take control of your diabetes. Exercise helps regulate blood sugar, improves heart health, supports weight management, and enhances overall well-being. For people with diabetes, physical activity is a cornerstone of care. Even small changes like walking more, taking the stairs, or gardening can make a real difference.
How Exercise Helps with Diabetes
Insulin moves glucose (“sugar”) from your blood into your cells, where it’s used for energy. When you exercise, your muscles use even more glucose, which helps lower blood sugar levels and improves how your body responds to insulin. Over time, regular activity increases insulin sensitivity, meaning your body needs less insulin to move glucose from the bloodstream into your cells.
Beyond glucose control, exercise boosts cardiovascular fitness, reduces inflammation, strengthens muscles and bones, and improves mood and energy. It’s a full-body investment in better health.
What the Research Shows
Research consistently shows that both moderate-intensity and high-intensity exercise can improve diabetes outcomes. A 2019 meta-analysis, Effectiveness of High-Intensity Interval Training on Glycemic Control and Cardiorespiratory Fitness in Patients with Type 2 Diabetes, found that high-intensity interval training (HIIT) significantly improved HbA1c (a key measure of long-term blood sugar control), lowered body fat, and enhanced aerobic fitness compared to moderate-intensity exercise.¹
HIIT alternates short bursts of intense effort with recovery periods. For example, brisk walking for 30 seconds followed by one minute of slow walking, repeated several times, counts as HIIT. See our blog,” Getting Started with HIIT: A Guide to Efficient and Effective Training,” to learn how HIIT can be easily adapted for older adults or beginners.
While HIIT can yield impressive results, not everyone should jump straight into high-intensity activity. For many, moderate aerobic exercise (such as brisk walking, swimming, or cycling) combined with resistance training provides a safe, effective foundation.
All Movement Counts
The ADA’s Position Statement on Physical Activity and Diabetes underscores that all movement counts: aerobic exercise improves cardiovascular health, resistance training builds muscle (which helps regulate blood sugar), and breaking up long periods of sitting can lower post-meal glucose spikes.²
Creating an Exercise Plan That Works for You
Current guidelines recommend at least 150 minutes per week of moderate-intensity aerobic activity (such as brisk walking or cycling) spread over at least three days, with no more than two consecutive days off. Add two to three sessions of resistance training each week, and include flexibility and balance exercises to support mobility and safety.³
If you’re new to exercise, start small. Even light activities such as gardening, walking the dog, or standing and stretching throughout the day can have meaningful benefits when done consistently.
Short bouts count too! Three 10-minute walks a day can be just as effective as one 30-minute session. “Exercise snacking,” or moving for a few minutes after meals, can also help lower blood sugar levels. But “exercise snacking” can be done any time of the day. Try:
- A brisk 5 minute walk
- Taking the stairs instead of the elevator
- Playing with your pet
- Ten squats or pushups
- Dancing to your favorite song
Getting Started
For practical tips on how to begin, see our blogs:
- Small Changes, Big Results: How to Make Healthy Habits That Last
- Fitness After 50: Three Lifestyle Steps
- 50+ and Thriving: The Art of Building Strength
Does the Time of Day You Exercise Matter?
Some research suggests that people with type 2 diabetes or pre-diabetes may benefit most from exercising after meals, when blood sugar levels tend to rise. For those with type 1 diabetes, exercising earlier in the day may help reduce the risk of low blood sugar later on.
However, the most important factor isn’t when you move, it’s staying consistent. Find the time of day that fits best with your routine and energy level, and make physical activity a regular part of your lifestyle.
Safety First: Exercise with Awareness
Before beginning a new exercise program, talk with your healthcare provider, especially if you take insulin or have diabetes-related complications. Check blood sugar before and after activity, and be aware of signs of hypoglycemia (shakiness, sweating, confusion, or fatigue).
Good footwear is essential to protect your feet if you have neuropathy. Stay hydrated, warm up and cool down properly, and avoid overexertion.
Be Active Be Well
At Be Active Be Well, We know that time, motivation, and fear are common barriers. If you’re unsure where to begin, or have diabetes-related complications such as neuropathy, limited mobility, or heart concerns, a licensed physical therapist can help. At-home PT offers guidance, accountability, and personalized exercise plans that match your fitness level and health goals, ensuring you progress safely and confidently.
We provide in-home consultations in the San Francisco Bay Area. Contact us for a personalized Physical Therapy, Occupational Therapy, or Speech Therapy assessment in the San Francisco Bay Area: Santa Clara, San Mateo, San Francisco, and Marin Counties.
References
- Effectiveness of high-intensity interval training on glycemic control and cardiorespiratory fitness in patients with type 2 diabetes: a systematic review and meta-analysis (PMC6491404)
- Colberg SR et al. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association, Diabetes Care, 2016;39(11):2065–2079.
- Harvard Health. The Importance of Exercise When You Have Diabetes.
- Diabetes and Exercise, StatPearls, NCBI Bookshelf.
- Riddell, MC et al. (2023). Is There an Optimal Time of Day for Exercise? A Commentary on When to Exercise for People Living With Type 1 or Type 2 Diabetes. Diabetes Spectrum, 36(2), 146–150.
- American Diabetes Association (ADA)
Joanne Bedwell, PT, is the Resident Blogger at Be Active Be Well. Based in San Francisco, she lives with her husband and two nearly grown daughters. With over 25 years of experience as a physical therapist, she provides in-home client care and teaches fitness classes both in person and online.
DISCLAIMER: This article is intended to provide general information to help readers make informed decisions about exercise and health. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or another qualified health provider before starting any new exercise program or making changes to your health care. Never disregard or delay seeking medical advice because of something you have read in this article.
