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Regular physical activity is good for your body and mind, and it matters even more when you're managing diabetes. When you move, your muscles use glucose for energy, and over time regular activity can help your body use insulin more effectively. The American Diabetes Association suggests most adults aim for at least 150 minutes of moderate activity a week, spread over at least three days.
Not every activity suits everyone, so check with your diabetes care team before you start something new, especially if you take insulin or medications that can cause lows. Here are five activities that fit well into a diabetes-friendly lifestyle.
Cycling lets you set your own pace. Steady, moderate rides are a great place to start, and the longer you ride, the more your glucose may drop, so check before, during and after. Riding to the grocery store or to work is an easy way to build activity into your day.
Swimming works all the major muscle groups and is gentle on your joints. It's also great for heart health, which matters because people with diabetes have a higher risk of heart disease.
Pool chlorine can dry out your skin, so moisturize your feet regularly (but not between your toes) and check them for cracks, blisters or cuts after each swim. Keep your hypo treatment poolside, and if you wear a CGM or pump, check how it handles water before you dive in.
Just 30 minutes of walking most days can improve your fitness, strengthen your bones and lift your mood. It's free, easy to fit in and fun with a friend. Try getting off the bus a stop early, parking a little further away or taking the stairs. Feeling adventurous? Try a hike.
Whatever your walk, wear well-fitting shoes and good socks. Glucology diabetes socks are made with antimicrobial copper-infused yarn alongside moisture-wicking fabric that helps your feet feel fresh and dry all day.
Yes, gardening counts. The CDC lists general gardening as a moderate-intensity activity, and time outdoors can help you unwind. Digging, raking and weeding all keep you moving.
Protect your hands and feet with gloves and closed shoes, and check your feet afterward for blisters or sores.
Yoga combines movement, controlled breathing and relaxation. Some studies suggest yoga may help reduce stress and support glucose management, and it can improve flexibility and balance too. You don't need a class: there are plenty of free online videos to get you started.
Diabetes can affect the skin and nerves in your feet, so check them daily and take extra care when you're active. Pair your activity with balanced meals: our diabetes-friendly recipes are a good place to start.
Glucology is an Australian-owned brand, founded in Sydney in 2016. Trusted by 350,000+ customers worldwide, we design practical everyday accessories for people managing diabetes, including insulin cooling pouches, insulin pump belts and diabetes travel cases.
General information, not medical advice. Always talk to your diabetes care team about your care.
