Exercise is one of the most powerful “medications” for diabetes—and it’s free. The right mix can lower A1c, improve energy, and protect your heart.
What to know
- How it works: Activity helps muscles use glucose without needing as much insulin and increases insulin sensitivity for hours to days.
- Recommended weekly mix for most adults:
- 150+ minutes of moderate aerobic activity (e.g., brisk walking, cycling) or 75 minutes vigorous.
- Plus 2–3 nonconsecutive days of resistance training (weights, bands, bodyweight).
- Add balance/flexibility (yoga, tai chi), especially for older adults.
- Timing matters:
- Light activity after meals (10–15 minutes walking) helps blunt glucose spikes.
- Resistance training before a carb‑heavy meal may reduce post‑meal rise.
- Safety first:
- If you use insulin/sulfonylureas, learn how to prevent lows (adjust carbs/insulin as advised).
- Check feet and wear proper shoes; hydrate; carry fast‑acting carbs.
Take action
- Start simple:
- Walk 10 minutes after each main meal (that’s 30 minutes/day).
- Two short strength circuits per week: squats, wall push‑ups, rows, glute bridges, planks (2–3 sets each).
- Progress plan (example):
- Weeks 1–2: 15–20 min walks 5 days/week + 1 strength day.
- Weeks 3–4: 25–30 min walks 5 days/week + 2 strength days.
- Week 5+: Intervals 1–2x/week (1 min brisk/1–2 min easy x 8–10).
- Glucose checks (if using meter/CGM):
- For higher starting glucose (>250 mg/dL), check ketones if Type 1 or if unwell; avoid intense exercise with ketones present.
- For risk of lows, check before/during/after until you learn your patterns.
Talk to your doctor about
- Safe targets and whether a pre‑exercise glucose range is recommended for you.
- How to adjust insulin/meds and add carbs for longer or intense sessions.
- Any heart, eye, or nerve issues that require activity modifications.
Quick glossary
- Insulin sensitivity: how responsive your cells are to insulin.
- Hypoglycemia: low blood sugar; symptoms include shakiness, sweating, confusion.
- Interval training: alternating short bursts of effort with easy recovery.
Safety note
If you take insulin or meds that can cause lows, keep glucose tablets/gel on hand and follow your clinician’s guidance on adjustments.