The Power of Exercise in Diabetes Management
Exercise helps manage diabetes in two main ways. Working muscles take up glucose from the blood during activity, and regular exercise improves how well your body responds to insulin. Over time, this can support blood glucose control, as well as heart health, fitness, and mood.
The effect varies between people and between types of activity. If you take insulin or certain diabetes tablets, exercise can also cause low blood glucose (hypoglycemia). This guide covers how exercise helps, which types work best, how much to aim for under the Australian guidelines, and how to stay safe.
Benefits of Exercise
Regular physical activity can support diabetes management in several ways:
- Supports weight management, particularly for people with type 2 diabetes
- Improves cardiovascular health, including blood pressure and cholesterol
- Builds muscle strength and fitness, making everyday activities easier
- Supports mood, energy and stress management
Increased insulin sensitivity is particularly beneficial for people with Type 2 diabetes. As the body becomes more efficient at using insulin, it reduces the need for excessive amounts of the hormone, which can help prevent the long-term health problems linked to uncontrolled blood sugar.
How Much Exercise Do You Need With Diabetes?
The Australian 24-hour movement guidelines are general guidelines for adults, not diabetes-specific. People with chronic conditions are advised to get tailored advice from a health professional. For adults, the guidelines recommend being active most days, preferably every day, with a mix of activities:
- 30 minutes or more of moderate to vigorous activity on most days
- Muscle-strengthening activities on 2 or more days a week
- Functional activities for mobility, balance and coordination on 3 or more days a week
- Several hours of light activity across the day
- Regular breaks from long periods of sitting
If you’re starting from a low base, begin gently and build up. Your GP can help you decide where to start.
Best Exercises for Diabetes
The guidelines call for a variety of activity types, and aerobic exercise and resistance training affect blood glucose and insulin sensitivity in different ways.
Aerobic exercise
Walking, cycling, swimming and dancing raise your heart rate and use glucose for fuel. Walking is an easy place to start. It needs no equipment and works well with consistent practice.
Strength training
Weights, resistance bands and bodyweight moves such as squats and push-ups build muscle. Muscle is one of the body’s largest users of glucose, so stronger muscles can help your body manage blood glucose more effectively.
Flexibility and balance
Yoga, tai chi and stretching have less direct effect on blood glucose but support joint health and reduce fall risk. That matters more if diabetes-related nerve or eye changes affect your balance or mobility.
At home, without equipment
- Brisk walking around the block, on the spot or up and down stairs
- Bodyweight squats, wall push-ups and lunges
- Resistance-band rows and presses
- A short online yoga or stretching routine
- Dancing for a few songs
Whichever mix you choose, the routine you can keep up for years matters more than an intense one you drop after a fortnight.
Best Time to Exercise
There’s no single best time. It depends on your routine, meals, glucose readings and, for some people, medication. Timing matters most if you use insulin or tablets that can cause hypoglycaemia.
Type 2 diabetes. Think about how exercise fits around meals, medication and your usual glucose patterns. If mornings suit you, there’s no need to change.
Type 1 diabetes. Timing depends on your insulin, food intake and glucose. Exercise can lower glucose during and after activity, while short, intense efforts can raise it temporarily. Your diabetes care team can help you plan around this.
Exercising Safely With Diabetes
Before you start
- If you take insulin or a sulfonylurea, check your glucose first. Both can cause hypoglycaemia.
- Below 4 mmol/L, treat the low with fast-acting carbohydrate and delay exercise until you’ve recovered.
- If your reading is only just above 4 mmol/L, a small carbohydrate snack before you start may help.
- If you use insulin or a sulfonylurea, carry fast-acting carbohydrate such as glucose tablets, jelly beans or juice whenever you exercise.
- If you’re new to exercise, or have heart, eye, kidney or nerve complications, check with your GP first. They can advise which activities to avoid.
During and after exercise
Watch for shakiness, sweating, sudden tiredness, dizziness, irritability or confusion. If they appear, stop, check your glucose if you can and treat it before continuing.
Low glucose can also appear hours after you finish, so keep monitoring after longer or harder sessions.
If your glucose is high
Exercise usually lowers glucose, but when readings are already high, hard efforts can push them higher. As a general rule from Diabetes Australia, if you’re above 15 mmol/L, stick to light or moderate activity if you feel well, and delay exercise if you feel unwell. Follow the targets in your own diabetes management plan.
If you have type 1 diabetes and your glucose is above 15 mmol/L, check for ketones. If they’re present, delay exercise and follow your management plan or contact your diabetes team. People with type 2 diabetes are generally not at risk of dangerous ketone levels unless they take an SGLT2 inhibitor. Ask your GP whether that applies to you.
Exercising with type 1 diabetes
- Aerobic exercise tends to lower glucose, while short, intense efforts can raise it temporarily.
- Keep monitoring for several hours afterwards. Hypoglycaemia can appear later in the day.
- If you use an insulin pump or continuous glucose monitor, your care team can help adjust your settings for exercise.
Do you need to adjust insulin before exercise?
Often, yes. The right change depends on the type, length and intensity of exercise, and it varies between people. Work it out with your endocrinologist or diabetes educator. To see how the two types differ, read the difference between type 1 and type 2 diabetes.
Other safety basics
- Stay well hydrated before, during and after exercise.
- Wear well-fitting footwear and check your feet afterwards, especially if you have nerve sensitivity.
- Consider wearing medical alert identification if you’re prone to hypoglycaemia.
- Avoid exercising when you’re unwell.
- Stop and get medical help for chest pain, severe shortness of breath or dizziness that doesn’t settle. Call 000 if it’s severe.
How Much Exercise Do You Need?
The Australian Physical Activity Guidelines recommend that adults engage in at least 150–300 minutes of moderate-intensity physical activity per week. This can be broken down into shorter sessions, making it easier to fit exercise into your daily routine. In addition, strength training exercises should be done at least two days per week.
Even if you can’t commit to this amount of activity right away, any exercise is better than none. Start small and gradually increase the intensity and duration of your workouts. Consistency is key when it comes to managing diabetes through exercise.
How Exercise Improves Your Quality of Life
Exercise doesn’t just help manage blood sugar levels; it enhances your overall quality of life. It can increase energy levels, improve physical function, and allow you to do more of the activities you enjoy. Regular exercise also promotes independence and improves the ability to manage diabetes-related complications.
At HelloGP, we understand that managing diabetes involves more than just medication. That’s why we offer health coaching services and personalized support to help you create a sustainable exercise plan that works for your lifestyle. Whether you need guidance on diet, exercise, or emotional support, we’re here to help you take control of your diabetes.
Exercise and Diabetes Medication
Insulin and sulfonylureas lower blood glucose independently of activity, so hypoglycaemia is more likely during and after exercise. Other diabetes medicines carry their own precautions, especially for long or intense sessions, or when you’re unwell or dehydrated.
Because it varies by medicine and person, ask your GP or pharmacist how your treatment interacts with exercise. For glucose ranges and what they mean, see understanding blood sugar levels.
Getting Help With Your Exercise Plan
A GP consultation is a sensible starting point to check whether your health, medications or any complications should shape your plan. For more structured support, ask about a referral to an accredited exercise physiologist, who can design a program for you. Sessions may be subsidised under a Medicare chronic disease management plan, and your GP can tell you whether you’re eligible.
If you haven’t been diagnosed but have risk factors, read who should get tested for type 2 diabetes. You can also book an online GP consultation for your diabetes care for medication review and referrals, or arrange a specialist referral if you need one.
Frequently Asked Questions (FAQs)
Is walking enough exercise for type 2 diabetes?
Yes, if done briskly and consistently; adding strength training a couple of times a week can further improve blood glucose control.
Can exercise reverse or cure type 2 diabetes?
Exercise can’t cure type 2 diabetes, but it improves blood glucose control and insulin sensitivity, and for some people, substantial lifestyle change contributes to remission. Remission isn’t guaranteed, and you shouldn’t stop medication or monitoring without medical advice. See what diabetes remission means.
How often should I exercise to manage diabetes?
Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with strength training two to three times a week.
Can exercise replace medication for diabetes management?
While exercise is a crucial component of diabetes management, it should complement medication and not replace it. It’s important to consult your healthcare professional before altering your treatment plan.
Should I eat before exercising with diabetes?
It depends on your glucose reading, your treatment and the type of exercise. If you take insulin or a sulfonylurea, exercising fasted carries a higher risk of hypoglycaemia, so check first and follow your plan. Some people need a small carbohydrate snack, and others manage well after a gap from a meal. Track what works and discuss it with your care team.
Is high-intensity interval training (HIIT) safe with diabetes?
It suits some people, but short hard efforts can temporarily raise blood glucose, and it adds risk if you have heart, eye or nerve complications. Build up gradually and check with your GP first.
How does exercise help lower blood sugar?
Exercise helps muscles use glucose for energy, which lowers the amount of sugar circulating in the bloodstream. It also enhances the body’s ability to use insulin efficiently, which supports more stable and consistent blood sugar levels over time.
What types of physical activity are most effective for managing diabetes?
Aerobic exercises, strength training, flexibility exercises, and high-intensity interval training (HIIT) are all effective for managing diabetes.
Conclusion
Exercise helps manage diabetes by helping your muscles use glucose and your body respond better to insulin. Aim for a mix of aerobic and strength activity, build up gradually, and check your glucose first if you take insulin or a sulfonylurea. If you’re unsure where to start, a GP can review your health and medicines and refer you to an exercise physiologist.
HelloGP - Disclaimer
This article is for general information only and does not replace professional medical advice. Telehealth is not suitable for emergencies. If you have an emergency or are at immediate risk, call 000 or visit your nearest emergency department.