Everyday Movement: Exercise with Diabetes
Being more active is one of the most effective things you can do for diabetes, and it does not require special equipment or a lot of time. The best activity is the one you will actually keep doing.
Key takeaways
- Aim to build up to about 30 minutes of activity on most days.
- Brisk walking after meals is simple and helps blood sugar.
- Add some strength work (e.g. bodyweight exercises) twice a week.
- If you take insulin or certain tablets, plan to avoid low blood sugar.
Start where you are
If you are not used to exercise, begin gently and build up. A ten-minute walk after a meal is a great start and can be repeated through the day. Over a few weeks, you can extend the time and pace as it becomes comfortable.
- Walking, either outdoors or indoors, is free and effective
- Household chores and gardening count as movement too
- Simple strength exercises help muscles use sugar better
- Breaking up long sitting with short walks makes a difference
If you use insulin or sulfonylurea tablets, activity can lower blood sugar. Carry a fast sugar source, check your levels around exercise at first, and ask your doctor how to adjust. Stop and rest if you feel chest pain, dizziness or breathlessness.
When to see a doctor
- Before starting vigorous exercise if you have heart or foot problems.
- If activity repeatedly causes low blood sugar.
- If you have chest pain, severe breathlessness or dizziness with exertion.
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