Exercise is good for everyone, but for people with diabetes, it can make a big difference in keeping your blood sugar level under control. Not only that, but staying active allows your cells to process insulin more efficiently, improving your overall A1C levels.
Exercise is one of the cornerstones of managing your diabetes, because the list of benefits for people with diabetes is long. Exercise can:1
Talk to your doctor or pharmacist about what type of exercise is right for you, and aim for at least 150 minutes of moderate-intensity aerobic activity per week, spread over at least 3 days, with no more than 2 consecutive days without exercise and include resistance training 2–3 times per week.
People with diabetes have a few extra steps to add to their workout routine. Here are a few safety considerations.
You can do the same things as people without diabetes, but you should still talk to your doctor or pharmacist to make sure that you have no limitations. For example, people with diabetic retinopathy should avoid activities that significantly increase intraocular pressure (like heavy straining or high-intensity lifting) unless cleared by a healthcare provider. 2
Check your blood sugar levels before, during, and after you exercise. Have some carbs or fast-acting sugar on hand—like a banana, juice or glucose tablets—that you can take if you start to feel your blood sugar dropping. And the next time you talk to your doctor or pharmacist, let them know your test results so they can offer advice on your regimen.
Drink a lot of water while you exercise. Dehydration can cause blood glucose levels to rise or become harder to control
Be ready for an emergency. Wear a medical ID tag that provides information about your medical situation, and make sure you have a way to call someone for help. If you can, it’s always a good idea to have a workout buddy or let someone else know where you are.
Pay special attention to your feet. Make sure your shoes fit well and offer good support. Ideally, wear socks that will wick sweat away from your skin. After your workout, check your feet for any signs of blisters, irritation or cuts. If you have any that aren’t healing, have them checked out by a doctor.
It’s important to get a good workout, but don’t overdo it. If you’re in a lot of pain, out of breath or can’t talk, dial down the intensity to a level you’re comfortable with.
It may sound obvious, but don’t forget to breathe. Holding your breath, which we tend to do if we’re in pain or distress, will only deprive your muscles of the oxygen you need to function at your best.
If you don’t live near a gorgeous hiking trail, or if you don’t have access to a gym, don’t worry. You can still increase your physical activity at home, and it’s completely free! As you continue to see improved blood sugar test results, you’ll be encouraged to stick to an exercise routine, lengthen it, and even add to it. Here are some moves you can do in the comfort of your own home:
1 Phillips PJ, Leow S. HbA1C, blood glucose monitoring and insulin therapy. Aust Fam Physician. 2014;43(9):611-615. Available at: https://pubmed.ncbi.nlm.nih.gov/25225645/. Accessed April 20, 2026
2 Centers for Disease Control and Prevention. Managing Blood Sugar. Available at: https://www.cdc.gov/diabetes/treatment/index.html. Accessed April 20, 2026
3 American Diabetes Association Professional Practice Committee. Standards of Care in Diabetes—2025. Diabetes Care. 2025;48(Suppl. 1): Section 5—Psychosocial Care for People With Diabetes. Available at: https://diabetesjournals.org/care/issue/49/Supplement_1. Accessed: April 20, 2026
