10 Best Exercises for Diabetes

1. Walking

Walking is a low-impact activity that many people enjoy. Getting your steps in can improve your blood pressure, glucose, and cholesterol levels. And 30 minutes of brisk walking –– or about 100 steps a minute –– is a great way to meet the recommendation for daily aerobic exercise from the American Diabetes Association (ADA). 

You can also boost the intensity of your walks by adding activities like stair climbing. But if you weren’t active before your diabetes diagnosis, consider starting slowly and gradually upping your pace. 

2. Running

With proper training –– and your healthcare team’s approval –– you can work your way up from brisk walking to running. This faster-paced activity has been linked to a reduced risk of high blood pressure, high blood sugar, and high cholesterol. 

3. Cycling

There’s a reason stationary bikes have become so popular. Regular bicycling can improve everything from your heart and lung health to your balance and posture. But you don’t need an expensive fitness bike to get started. You can grab an old bike and hit the outdoors or try a stationary bike at your local gym. Research shows that cycling can improve health outcomes for people who have diabetes.

4. Dancing

Adding dance to your routine can make your workouts more fun. Dancing is a heart-healthy activity that can also improve your fitness and blood sugar levels. One study found that people with Type 2 diabetes who participated in a dance program were more motivated to stick to a routine than those who did a different fitness program. 

5. Water exercise

There are plenty of reasons to take your workout to the pool. Aquatic workouts like swimming or other water exercises are easy on your joints and may reduce blood sugar levels. They may also boost overall fitness, strength, and heart health in people with Type 2 diabetes. 

6. High-intensity interval training

With high-intensity interval training (HIIT), you switch between short bouts of high-intensity activities and longer bouts of lower-intensity moves. You can add this to various exercises like running and cycling. If you have Type 2 diabetes, HIIT may help decrease your A1C level. 

7. Weight training

This form of strength training uses weights or other equipment to build or maintain muscle mass and strength. In addition to muscle strength, it can also help improve A1C in people with Type 2 diabetes. 

8. Yoga

Yoga involves low-impact movement, meditation, and breathing. It can improve balance, flexibility, and strength. This is especially helpful for older people with Type 2 diabetes who might be at greater risk of falling. The practice may also help you manage your blood sugar and cholesterol levels. 

9. Tai chi

Tai chi also combines low-impact moves, meditation, and breathing techniques. Like yoga, this ancient practice also promotes better balance, range of motion, and overall well-being. Adding it to your fitness routine may lower your blood sugar.

10. Pilates

Another low-impact form of exercise, Pilates earns a spot on this list for good reason. It uses repetitive movements and breath control to strengthen your core and improve your balance and posture. Studies suggest practicing Pilates can help people of any age with Type 2 diabetes manage their blood glucose.

How does exercise help people living with Type 2 diabetes?

When you have Type 2 diabetes, your cells don’t respond normally to insulin (called insulin resistance), and your pancreas needs to make more insulin to compensate. This makes your blood sugar rise, which can lead to Type 2 diabetes.

Physical activity can help you manage the effects of Type 2 diabetes in many ways. For example, regular exercise can: 

• Lower blood sugar levels: An exercise routine may lower blood sugar levels over time.

• Help cells respond to insulin better: Exercise improves insulin sensitivity, allowing cells to use the hormone more effectively.

• Contribute to finding a comfortable weight: Moderate-intensity exercise can help you find a comfortable weight, which may prevent or reverse Type 2 diabetes. 

• Reduce the risk of cardiovascular disease: Type 2 diabetes can increase your risk of cardiovascular diseases such as heart attacks and strokes. Luckily, regular exercise can lower these cardiovascular risk factors.

• Maintain muscle strength: Diabetes is a risk factor for low muscle mass and strength. Regular physical activity can help you maintain muscle strength.

• Maintain function: There’s evidence to suggest people with Type 2 diabetes are at risk of impaired physical function at an earlier age. This makes balance and flexibility training important additions to aerobic and strength training.

Exercise for diabetes chart

This chart breaks down different types of exercises for diabetes and the specific ways that they can help. 

Does exercising more affect my prescription dosages?

Medications for Type 2 diabetes work in different ways. Some help increase insulin, while others lower glucose absorption. But all of them aim to manage your blood sugar.

Physical activity affects your blood sugar, too. And it can lower your blood sugar for more than 24 hours after a workout. So, regular exercise might affect your medication dosages. If you take insulin, you might need a lower dosage to prevent hypoglycemia, or low blood sugar.

That’s why it’s so important to talk with your diabetes care team before you start exercising. They might recommend checking your blood sugar before and after your workout to understand how different activities affect your body. They can also adjust your medication dosages accordingly. 

Important considerations when starting exercise for diabetes

If you have diabetes and you’re starting exercise, there are some important safety tips to keep in mind:

• Start slowly. Gradually increase your time and intensity. Give your body time to adjust.

• Monitor blood sugar. Check your blood sugar before and while exercising. Certain medications can put you at greater risk for hypoglycemia during exercise.

• Have a plan. Know what to do for low and high blood sugar levels.

• Stay hydrated. Drink plenty of water before, during, and after exercise.

• Check your feet. Neuropathy might make it difficult to feel blisters and sores from exercise, so check them regularly.

• Listen to your body. Don’t ignore signs of extreme exhaustion, chest pain, or dizziness. When in doubt, stop what you’re doing and get medical attention.

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Written by:

Jennifer Clements, MD, MSEd, NBHWC

Jennifer Clements, MD, MSEd, NBHWC, is a board-certified physician and health coach who believes in achieving optimal health through healthy lifestyles. She’s a diplomate of the American Board of Obesity Medicine.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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