Exercise is an important part of managing diabetes, especially type 2 diabetes. Regular physical activity helps improve cells’ sensitivity to insulin, lowers blood sugar levels, and prevents complications of diabetes. Here are some of the best exercises for controlling blood sugar in diabetics:
1. Brisk walking
One of the easiest and most accessible forms of exercise for diabetics is brisk walking daily. Just 30 minutes of moderate to vigorous walking a few days a week can have a significant impact on lowering blood sugar.
2. Cardio exercise
Aerobic exercise, such as cycling, swimming, aerobics, or even dancing, increases glucose utilization by increasing your heart rate and using your large muscles. These exercises help lower blood sugar in the short term and achieve better control in the long term.
3. Resistance training (light weight lifting)
Strength exercises help increase muscle mass, which in turn helps the body use more sugar. Training with light dumbbells, resistance bands, or even body weight (such as swimming or squats) are good options.
4. Stretching and balance exercises
Exercises such as yoga, tai chi, or stretching not only help with physical balance and mental relaxation, but also reduce stress levels. Stress is one of the factors that increases blood sugar levels, so it is important to control it.
5. Walk after a meal
Research has shown that even a 10-15 minute walk after a meal can help better control blood sugar. This helps the glucose consumed in the meal to be absorbed into the muscles more quickly.
Important advice:
Always check your blood sugar before and after exercise.
If you use insulin or take diabetes medication, avoid hypoglycemia during exercise.
Consult your doctor to choose an appropriate exercise program.
6. The importance of consistent exercise
For diabetics, the key to successful blood sugar control through exercise is consistency and regularity. Sporadic and irregular exercise does not have much effect on long-term blood sugar control. It is recommended to have at least 150 minutes of moderate activity per week, which can be in the form of 30 minutes of exercise per day, five days a week.
7. The right time to exercise
The best time to exercise for diabetics is when blood sugar is in the normal range. If blood sugar is below 70 or above 250 mg/dL, exercise is not recommended. Be sure to measure your blood sugar before starting exercise, especially if you take insulin or medication.
8. Nutrition before and after exercise
To prevent low blood sugar during or after physical activity, eating a light snack containing complex carbohydrates (such as a piece of fruit or a slice of whole grain bread) before exercise can be effective. After exercise, it is also recommended to consume a balanced meal containing protein and carbohydrates.
9. Exercise in diabetic patients with complications
If a person with diabetes has complications such as neuropathy (nerve damage), retinopathy (retinal damage) or heart problems, the type of exercise should be chosen with caution and under the supervision of a doctor or exercise specialist. For example:
People with neuropathy should not do exercises that put a lot of pressure on the legs.
Patients with eye problems should avoid activities that increase intraocular pressure.
10. Motivation and companionship
Having a companion on the exercise path, whether a friend or a trainer, can increase your motivation and make exercise an enjoyable activity. Also, participating in group classes, exercise apps or using pedometer gadgets helps to adhere to the program more.
11. Check your blood sugar before, during, and after exercise
It is important for people with diabetes, especially those who use insulin or blood sugar-lowering medications, to check your blood sugar levels before and after exercise. In some cases, it is also necessary to monitor your blood sugar levels during exercise, especially during prolonged or intense activities.
If your blood sugar is less than 90 mg/dL before exercise, you should eat a snack containing 15-20 grams of carbohydrates (such as a banana or diluted fruit juice) before starting exercise.
12. Symptoms of low blood sugar during exercise
You should be aware of the symptoms of low blood sugar (hypoglycemia). These symptoms include:
Shaky hands
Cold sweat
Pulsed heartbeat
Feeling very hungry
Blurred vision or mental confusion
If these symptoms occur, exercise should be stopped immediately and a sweet snack should be consumed.
13. Exercise outdoors or at home
For many people with diabetes, exercising at home can also be beneficial and safe. Exercises such as walking in place, yoga, stretching, or light weight training are good options.
Outdoors, walking, cycling, gardening, and swimming are considered low-impact but effective exercises. You just need to pay attention to the air temperature and the time of day (for example, avoiding hot hours of the day).
14. Tips on shoes and foot care
Since diabetes can make your feet more vulnerable, you should wear appropriate, comfortable, and pressure-free shoes when exercising. Check your feet after exercise to prevent sores, blisters, or abrasions.
15. Consult a doctor before starting an exercise program
It is essential to consult a doctor or exercise physiologist before starting any regular exercise program, especially if your diabetes is not controlled or you have complications. Some tests, such as a cardiac stress test, may be recommended to ensure that exercise is safe for you.
16. Strength Training
Strength training, also known as resistance or weight training, is highly beneficial for individuals with diabetes. It helps build muscle mass, which in turn improves insulin sensitivity and aids in better glucose uptake by cells. Common strength exercises include:
Bodyweight exercises like squats, lunges, push-ups, and planks
Resistance band workouts
Weightlifting using dumbbells, kettlebells, or gym machines
Experts recommend doing strength training at least 2–3 times a week, ensuring a rest day between sessions targeting the same muscle group. It’s important to start gradually and maintain proper form to prevent injury. A certified trainer or a diabetes care team can help create a safe and effective program tailored to your needs.
17. Psychological Benefits of Exercise for Diabetics
Regular exercise not only controls blood sugar, but also plays an important role in reducing anxiety, improving mood, and increasing self-confidence. Many diabetics report that with regular physical activity, they feel better about their disease and that it has become easier to manage daily.
18. Nutritional tips before and after exercise
Before exercise: A light snack containing complex carbohydrates and a small amount of protein can provide the necessary energy. For example, whole grain bread with cheese or a piece of fruit with nuts.
After exercise: Consuming protein foods helps muscle recovery. For example, eggs, Greek yogurt, or a simple protein drink.
Summary
Exercise is one of the most key tools in managing diabetes. By following a regular and physical condition-appropriate program, you can better control blood sugar, reduce the need for medication, and significantly improve your quality of life.
19. Safety Tips for Exercise in Diabetics
In order for exercise to be a safe and effective activity, it is very important to observe the following tips:
Check your blood sugar before and after exercise: If your blood sugar is below 70 or above 250 mg/dL, it is better to postpone exercise.
Carry a sugary snack: Diabetics should always carry snacks such as fruit juice, chocolate, or glucose tablets with them during exercise so that they can be consumed quickly in case of low blood sugar.
Wear appropriate clothing and shoes: Appropriate shoes can prevent ulcers and injuries to the feet, especially for people with diabetic neuropathy.
Drink enough water: Dehydration can negatively affect blood sugar, so it is essential to drink water before, during, and after exercise.
Exercise at the right time of day: For many people, exercising in the middle of the day, when medications have taken effect and blood sugar levels are more stable, is a better choice.
20. When should you avoid exercise?
It is better to avoid exercise or consult a doctor in the following conditions:
Feeling dizzy, severely weak, or have blurred vision
Have an open wound on your leg or any diabetic ulcer
Uncontrolled heart disease or high blood pressure
Very high blood sugar (over 250) or ketones in your urine
21. The role of social support in continuing to exercise
Having an exercise buddy or joining a sports group can increase a person’s motivation to exercise. Even a daily walk with a family member or friend can not only have a positive physical effect, but also be very beneficial psychologically.