11 Tips for Exercising Safely With Type 2 Diabetes

Whether you were recently diagnosed with Type 2 diabetes or have had it for some time, you probably know that exercise is essential. Regular workouts help you maintain your health and well-being. And there are potential added benefits to exercise when you have diabetes, like lower blood glucose (sugar). But there are also key safety issues to consider before you get started.

What safety tips should you consider when exercising with Type 2 diabetes?  

Between work, school, and personal responsibilities, it can be challenging to add exercise to your routine. And if you have diabetes, you might worry that physical activity will lead to injury or make your condition worse. While these concerns are understandable, you shouldn't let them stop you from being active. 

There are steps you can take before you start a new routine and when you’re exercising to avoid injury and other health problems. Below, you’ll learn about ten tips for exercising safely with Type 2 diabetes and getting the most out of your workouts. 

Promotional Disclosureinfo_outlined

SPECIAL OFFER

Save on popular GLP-1 Agonists

Take control of your health. With GoodRx, you may be eligible to save even more on popular treatments.

Get Savings

1. Talk to your healthcare provider before getting started 

Talk to your healthcare provider before you begin a new exercise program. This is a critical first step for people with Type 2 diabetes, because high blood glucose (hyperglycemia) can damage various organs and systems in the body. The American Diabetes Association (ADA) recommends that people with the condition get a complete evaluation before increasing activity.

During an evaluation, your provider will check for diabetes symptoms that can affect your heart, eyes, feet, or nervous system. They can tell you if you have complications from the condition, such as nerve or eye damage. What your fitness regimen ultimately looks like may depend on these test results and your medical history. 

2. Check your blood glucose before, during, and after exercise if you take insulin

Insulin is a hormone that helps your body store and use the glucose that you get from food for energy. When you have Type 2 diabetes, your body isn’t able to use insulin properly. As a result, your blood glucose levels rise over time and lead to health complications. 

Generally speaking, exercise can lower your blood glucose and help you manage your diabetes. But exercise also has the potential to make your blood glucose too low (hypoglycemia). So it’s important to know how your body responds to physical activity. 

Typically, exercise-induced low blood glucose is a bigger concern for people with Type 1 diabetes. But people with Type 2 who take insulin or oral diabetes medications, including sulfonylureas, are also at risk of low blood glucose. More on how to treat that below. 

If you take any of these treatments, you’ll want to check your blood glucose before, during, and after exercise. In some cases, your healthcare provider may ask you to check your blood glucose even if you take non-insulin medications for diabetes. 

Experts recommend that everyone with Type 2 diabetes checks their blood glucose during exercise if their workouts are over an hour. Exercise can lower your blood glucose for 24 hours or more after a session. So you may want to check your levels more frequently when starting a new fitness regimen. 

3. Know your numbers 

Talk to your healthcare provider about your own target blood glucose range as it may differ depending on your age and other factors. Knowing these numbers can help you stay in a safe range while exercising.

Here are some general guidelines to keep in mind before a workout:

• Check your glucose: Start by checking your blood glucose with a glucometer, or if you’re using a continuous glucose monitor, look at your glucose trends.

• If your blood glucose is 100 mg/dL or lower: You may need to eat a light snack. Aim for 15 g to 30 g of carbohydrates to raise your blood glucose to a safe level for exercise. These are considered “free” carbs, meaning you don’t need to take any insulin for them. They are extra carbohydrates to boost your blood glucose before moving your body. One example is: 1 cup of carrots with 1/4 cup of hummus. Or you could take 4 glucose tablets, which contain 4 g of carbs per tablet. The ADA suggests following the “15-15 rule” until your blood glucose is above 100 mg/dL.

• If your blood glucose is 300 mg/dL or higher: While people with Type 1 diabetes should not exercise with high blood glucose, those with Type 2 are probably fine to do so. The ADA and the American College of Sports Medicine (ACSM) do not have recommended activity restrictions for people with Type 2 diabetes and a blood glucose over 300 mg/dL, as long as they feel well. 

Although you don’t necessarily need to avoid activity if you have Type 2 diabetes and your blood glucose is high, be extra careful when exercising. Stay well-hydrated and avoid exercising if you have concerning symptoms.

4. Fuel yourself for workouts and replenish afterward 

A healthy diet can also help keep your blood glucose in a safe range during exercise. The best way to fuel your body depends on several factors, including your treatment plan, fitness goals, and the type of exercise you’re doing.

Consider these tips when planning your pre- and post-workout nutrition:

• If your general goal is to be more active: Before you exercise, try to have a small meal or snack that contains carbs and protein — like yogurt or an apple with 1 tbsp of peanut butter. Again, these are “free” carbohydrates to raise your blood glucose for exercise.

• If you do a long or high-intensity workout: Eat a balanced meal within an hour after you do intense or prolonged exercise to help your body recover.

• If you take insulin or medications that lower your blood glucose: Keep snacks on hand that have 5 g to 30 g of carbs — like a small box of raisins, an energy bar, or a banana and a packet of peanut butter. This can help you prevent low blood glucose during or after exercise.

You can work with your healthcare provider or a dietician to create a diet plan that helps you manage your diabetes. 

5. Stay hydrated

Everyone needs to properly hydrate in order to have safe and effective workouts. When you don’t get enough fluids, it can lead to fatigue and poor exercise performance. 

Hydration is particularly important for people with Type 2 diabetes because dehydration can negatively affect blood glucose levels and heart function. The ADA recommends drinking 17 oz of fluid about 2 hours before you work out. And remember to stay hydrated during and after exercise to replenish the fluid you lose through sweat. 

Water is the best option for daily hydration and for when you’re doing low- to moderate-intensity activity. 

6. Switch up your workouts 

Your fitness routine should include different types of exercises that help manage diabetes, including: 

• Aerobics: The ACSM and the ADA advise adults to get 150 minutes of moderate aerobic activity every week to help manage Type 2 diabetes. You can meet this goal with heart-healthy activities like walking, running, and swimming. 

• Strength training: Strength training can help you maintain muscle mass and strength. Experts recommend that adults aim for two to three weekly sessions of muscle-strengthening workouts that target major muscle groups. 

• Balance and flexibility training: Balance and flexibility training is particularly important for adults 65 and older. Activities like heel-toe walking and practicing tai chi may reduce your risk of falls and help you stay mobile. Try to do balance and flexibility training 3 days per week. 

Switching up your workouts can help you find out what activities you like to do, boost your motivation, and reduce the risk of exercise-related injury. 

7. Find the right time 

Research suggests that morning, afternoon, and evening workouts may affect your body differently. 

One very small study found that afternoon exercise helped men with Type 2 diabetes manage their blood glucose better than morning exercise, which increased blood glucose. But other experts suggest that morning workouts might be a good option for people who struggle with early-morning glucose spikes. 

The best time for you to exercise will depend on various factors, including your treatment regimen and schedule. Talk to your provider about ideal exercise times and monitor how your body responds to physical activity throughout the day. Once you find what works best for you, try to stay consistent by working out at the same time every day. 

8. Check your feet 

When you have nerve damage (diabetic neuropathy) in your feet, it may be harder to feel pain. So remember to check your feet — for cuts, blisters, or other changes — after every workout.

When you exercise, wear supportive shoes to avoid injury. And if you have foot pain, consider activities that are easier on your feet, such as water aerobics, cycling, or chair yoga. Check in with your healthcare provider for regular foot exams and other tips to keep your feet healthy. 

9. Listen to your body

Always listen to your body. A new exercise regimen may cause slight discomfort at first. But it shouldn’t hurt. Stop your workout immediately if you notice new or concerning symptoms, such as:

• Pain

• Shortness of breath

• Dizziness

• Light-headedness 

These reactions could signal a serious problem. So be sure to talk to your healthcare provider if you experience any new or unusual symptoms when exercising.

10. Have a hypoglycemia treatment plan

Make sure you have emergency treatment for hypoglycemia with you when exercising. This will help you avoid emergency situations.

The “15-15 rule” is an easy way to remember how to quickly treat a low blood glucose level that’s between 55 to 69 mg/dl:

• Take 15 g of fast-acting carbohydrates

• Wait 15 minutes

• Check your glucose level again — if you’re still below 70 mg/dl, repeat the cycle

15 g of fast-acting carbohydrates could be:

• 4 glucose tablets

• 1 tube of glucose gel

• ½ cup of fruit juice or regular soda

• 6 large jelly beans

• 1 tbsp of sugar or honey

If you have severe hypoglycemia, and your glucose is below 55 mg/dl, you may need more help. Teach others to call 911 if you:

• Don’t respond to fast-acting sugars

• Can’t eat or drink

• Have confusion or trouble talking or walking

• Pass out or have a seizure

11. Wear ID and bring your phone

If you have diabetes, consider wearing a medical ID, like one of the bracelet or necklace options. The ID contains information about your condition that lets people know how to help you in an emergency. This safety precaution may be especially helpful if you use insulin to help manage your Type 2 diabetes.

How does exercise help with diabetes?

If you have or are at risk for diabetes, regular exercise may:

• Increase insulin sensitivity, potentially for up to 48 hours after a session 

• Help control your blood glucose levels, since your muscles use blood glucose for energy

• Lower high blood pressure, which can go hand in hand with Type 2 diabetes

• Help you manage your weight and prevent obesity, which is also a risk factor for Type 2 diabetes

• Prevent Type 2 diabetes 

• Reduce depression symptoms and improve mood

If exercise does help regulate your blood glucose levels, you’ll need to work with your provider to adjust your insulin doses on active days to help prevent hypoglycemia.

Why trust our experts?

Written by:

Jennifer Clements, MD, MSEd, NBHWC

Jennifer Clements, MD, MSEd, NBHWC, is a board-certified physician and health coach who is passionate about achieving optimal health through healthy lifestyles. Clements is a diplomate of the American Board of Obesity Medicine and the American Board of Integrative Medicine.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Jewels Doskicz, RN, BA

Jewels Doskicz, RN, BA, is an Arizona-based registered nurse with 22 years of hospital-wide clinical nursing experience and 11 years of medical writing and editing experience. She was a former healthcare content creator for a digital health tool at HealthLoop and director of clinical content operations at GetWellNetwork.

Our editorial standards

Meet our experts