Can I Exercise if I Have Diabetes?

Yes, you can be physically active with diabetes. In fact, it's recommended! Physical activity alone can help improve your diabetes management. Getting enough exercise has been shown to reduce a person's average glucose levels and improve HbA1c. Physical activity also seems to improve how the body responds to insulin and decreases risk for cardiovascular disease.

Exercise Recommendations

Both aerobic and resistance exercises can improve glucose levels in people living with diabetes. Aerobic physical activity includes walking, bicycling and dancing. Resistance exercise includes activities that increase strength and muscle mass. Some examples include calisthenics and using resistance bands or free weights. The current recommendation is that people with diabetes aim for at least 150 minutes of moderate-intensity physical activity per week. Resistance and strength exercises are recommended at least twice per week.

Types of Physical Activity

Did you know that dancing and gardening count as physical activity? Cleaning counts toward your activity minutes, too. Also, you don't need to get all your physical activity done at one time — spread it throughout the day and week. Start slow and build from where you are, then mix it up. Remember, you don't have to do it all at once. Start with as little as five minutes and then build up gradually. Try different activities to keep you going and stay interested.

Examples of moderate-intensity physical activities include walking (including at the grocery store and mall), stationary bicycling, swimming, badminton, mowing the lawn and mopping or scrubbing the floor.

Before starting a new physical activity more intense than brisk walking, you should be assessed by your doctor. If you are taking insulin, you need to keep a close eye on your carbohydrate intake and how you feel. If your medication dose is not adjusted properly, you may be at risk for hypoglycemia.