Exercising Makes a Huge Difference
Even if you haven’t been active before, adding physical activity to your daily routine can bring about positive changes. You can benefit from any type of activity, even if it’s not strenuous, and once you make physical activity a habit, you may find it vital for your wellbeing.
Everything Exercise Impacts
Easier Blood Glucose, Blood Pressure, and Cholesterol Management
Reduced Risk of Heart Disease and Stroke
Improved Insulin Function
Stronger Heart, Muscles, Bones, and Blood Circulation
Increased Flexibility
Stress Relief
You Don’t Need a Gym to Stay Fit
Simple, everyday activities not only add more movement to your day but also help manage your diabetes more effectively. Learn how regular physical activity supports better blood sugar control, and get tips you can use—no gym required.
The Power of Physical Activity
Regular exercise is key to improving your overall health and managing diabetes. Aerobic and strength training work together to boost heart health, improve insulin sensitivity, and keep you feeling strong and energized.
Before you begin, be sure to ask your healthcare team for personalized advice based on your health. Schedule a check-up to assess your heart, blood vessels, eyes, kidneys, feet, and nervous system.
Get Your Heart Pumping—or Pump Iron!
Aerobic Exercise
Aerobic exercise is any type of activity that raises your heart rate. It strengthens your heart and bones, improves insulin sensitivity and blood circulation, and relieves stress. Aerobic exercise lowers the risk of heart disease by helping you maintain target levels of blood glucose, blood pressure, and cholesterol.
Experts recommend getting at least 30 minutes of aerobic exercise most days. If you don’t have 30 minutes available, break it up into three 10-minute sessions—for the same heart benefits!
Aerobic Exercises to Try
- Brisk walking every day
- Active household chores like vacuuming, mopping, yard work, and laundry
- Yoga at a gym or using online tutorials/classes
- Dancing—take “dance breaks” during your day or join a dance aerobics class
- Bicycling outdoors or using a stationary bike
- Jumping rope
- Swimming or water aerobics
- Weight training that raises your heart rate, with a personal trainer, small group, or using online tutorials
Strength Training
Strength training is crucial for enhancing bone and muscle strength, making daily activities such as carrying groceries more manageable. It also helps you burn calories (even at rest!) and plays a role in improving insulin sensitivity.
Add Strength Training to Your Day
- Perform strength exercises with weights. If you don’t have access to weights, you can hold household items—cans of soup, or plastic milk or detergent jugs filled with water. You can also check Goodwill and similar resale stores, or online free groups, for pre-owned weights.
- Participate in a class that incorporates weights, elastic bands, or plastic tubes for resistance training. Ask the teacher for a list of strength exercises you can do using your own body weight.
- Keep an eye out for public parks with fitness equipment, such as pull-up bars.
- When traveling, use fitness facilities available at hotels.
Getting Started with Exercise
The hardest part of exercising is simply getting started. Regular physical activity can make a huge difference in managing your diabetes and improving daily life. By taking small, consistent steps, you’ll feel the benefits of exercise and better manage your health.
Before You Begin
If you’ve been inactive for a while, schedule a check-up with your healthcare provider to assess your heart, blood vessels, eyes, kidneys, feet, and nervous system. Your provider can recommend safe and effective exercises tailored to your needs.
Warming Up to Working Out
Build a Routine
- Start small (even five to 10 minutes a day!) and increase gradually.
- Break your activity into parts, like committing to a 10-minute neighborhood walk, three times a day.
- Aim for 150 minutes per week—for example, 30 minutes on five days out of the week.
- Include a mix of daily movement, aerobic exercise, and strength-building activities.
Tips for Success
- Stretch and warm up before exercising and cool down afterward.
- If 30 minutes at once is too much, take shorter walks throughout the day. Every step counts!
- Find ways to build activity into your daily and weekly routines. To get the most benefit from exercise, it’s important to be consistent!
- No matter what type of exercise you do, the key is to find activities you enjoy.
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Diabetes information found on these pages should not replace education or instruction from your healthcare provider or certified diabetes educator. We encourage all patients to personalize their diabetes management in collaboration with their healthcare team.