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Exercise doesn't have to mean joining a gym, running kilometres or following a strict workout plan. Sometimes, it starts with a short walk after lunch, a bike ride on the weekend or putting on your favourite music and dancing around the house.
For people managing diabetes, regular physical activity can make a real difference to blood glucose levels, heart health, energy and mood. The good news is that there are plenty of ways to get moving, and you can start at a pace that feels right for you.
But how does exercise actually affect blood glucose, and how can you build a routine that fits into everyday life? Let's look at the benefits and some practical ways to get started.
When you exercise, your muscles use glucose for energy. Physical activity can also help your body respond more effectively to insulin, making it easier for glucose to move from your bloodstream into your cells.
These effects can support blood glucose management, although the response varies depending on the type of exercise, its intensity, your medication and other individual factors.
Heart health: Exercise supports cardiovascular health, which is particularly important because diabetes can increase the risk of heart disease.
Weight management: Being active can help you maintain a weight that supports your overall health.
Mood and stress: Physical activity can help relieve stress and improve your mood.
Fitness and strength: Moving regularly can improve stamina, muscle strength, flexibility and balance.
Everyday energy: Building fitness over time can make daily activities feel more manageable.
Regular physical activity can also help with:
Heart health: Exercise supports cardiovascular health, which is particularly important because diabetes can increase the risk of heart disease.
Weight management: Being active can help you maintain a weight that supports your overall health.
Mood and stress: Physical activity can help relieve stress and improve your mood.
Fitness and strength: Moving regularly can improve stamina, muscle strength, flexibility and balance.
Everyday energy: Building fitness over time can make daily activities feel more manageable.
Exercise is one part of diabetes management, alongside other aspects of your care. It doesn't replace prescribed medication or individual advice from your healthcare team.
Have you ever noticed your glucose levels change after a walk, a workout or a busy day on your feet? That's because physical activity affects how your body uses glucose.
During many forms of exercise, your muscles use more glucose for energy, which can lower blood glucose levels. Your body may also become more sensitive to insulin for a period after physical activity, meaning the effects can continue after you've finished exercising.
However, blood glucose doesn't always move in the same direction.
Some people may notice their levels rise temporarily during intense exercise. Others may experience a drop during activity or several hours afterwards. The type and duration of exercise, your starting glucose level and any diabetes medication you're taking can all influence the response.
If you monitor your blood glucose, pay attention to how different activities affect your levels. Over time, you may begin to notice patterns that help you plan your routine with guidance from your diabetes healthcare team.
Yes, we know exercise is good for us. But understanding why can make it easier to see how movement fits into diabetes management.
Watch this video for a simple explanation of how exercise can help lower blood glucose levels.
Watch the video:
You don't need to complete a long workout every day to start benefiting from physical activity.
Australian physical activity guidelines encourage adults to include moderate to vigorous activity on most days, along with muscle-strengthening activities at least twice a week. It's also helpful to break up long periods of sitting and include movement throughout the day.
Moderate activity is usually enough to make you breathe a little faster while still allowing you to hold a conversation.
Some activities to try include:
Walking around your neighbourhood
Swimming or water aerobics
Cycling or using an exercise bike
Dancing to music you enjoy
Gardening or doing active household tasks
Strength exercises using weights or resistance bands
Yoga or tai chi, depending on your needs and abilities
If you're new to exercise, start with a manageable amount, even if that's just 10 minutes at a time. You can gradually increase your activity as your fitness improves.
The best routine is one that suits your abilities, interests and daily life.
Starting something new can feel overwhelming, especially if your schedule is already full. Rather than changing everything at once, focus on small steps that you can maintain.
1. Set realistic goals
Think about what you'd like to achieve. You might want to feel fitter, build strength, improve your stamina or simply spend less time sitting.
Start with a specific, achievable goal, such as taking a 10-minute walk three times this week. Once that feels manageable, you can build on it.
2. Start slowly
You don't need to push yourself hard from the beginning. Starting with shorter sessions and gradually increasing the duration or intensity can help you build fitness without overdoing it.
If you've been inactive for a long time or have other health concerns, speak with your GP before starting a new exercise programme.
3. Choose activities you enjoy
Exercise is easier to maintain when it feels like something you want to do rather than another task on your list.
Prefer walking with a friend to going to the gym? Enjoy swimming more than running? Choose activities that suit you. You can always try something different later.
4. Create a schedule
Look at your week and find times when movement fits naturally into your routine.
You might walk before work, take a short break between tasks or go for a bike ride on the weekend. Treating these times as appointments can help you make physical activity a regular habit.
5. Mix up your activities
Different forms of exercise offer different benefits. Walking, cycling and swimming are examples of aerobic activity, while resistance exercises help build and maintain muscle strength.
You can also include activities that support flexibility and balance. Varying your routine can keep things interesting and help you work different muscle groups.
6. Find an exercise buddy
Having someone to walk with or attend a class alongside can make exercise more enjoyable.
A friend can also help you stay motivated on days when you'd rather stay on the couch. If you prefer exercising alone, listening to music or following a favourite walking route can make it something to look forward to.
7. Stay hydrated
Drink water before, during and after exercise, particularly in warm weather or during longer sessions.
If you're exercising outdoors in Australia, consider the heat and plan your activity for a cooler part of the day when needed.
8. Wear comfortable clothing and suitable footwear
Choose clothing that allows you to move comfortably and shoes that suit your activity.
If you have diabetes-related foot problems or reduced sensation in your feet, ask your healthcare team or podiatrist which footwear and activities are appropriate. Checking your feet before and after exercise can also help you notice any changes.
9. Listen to your body
It's normal to feel your muscles working when you exercise, but you shouldn't ignore unusual symptoms.
Stop if you experience dizziness, chest pain, unusual shortness of breath or symptoms of low blood glucose. Seek medical advice when needed, and get urgent help for severe or persistent symptoms.
Rest when you're unwell and give yourself time to recover between sessions.
10. Track your progress
Keeping a simple record of your activity can help you see how far you've come.
You could use a notebook, calendar or phone app to record your walks, workouts or other movement. If you monitor your blood glucose, you may also want to note how your levels respond to different activities.
Focus on consistency rather than perfection. A shorter session still counts as movement, and missing a day doesn't mean you've failed.
Physical activity has many benefits, but it's worth taking a few extra precautions if you manage diabetes.
Be aware of low blood glucose
Exercise can lower blood glucose during activity and afterwards. If you use insulin or certain glucose-lowering medicines, you may have a greater risk of hypoglycaemia, also known as a hypo.
To help you prepare:
Follow the blood glucose monitoring advice provided by your healthcare team.
Carry your usual hypo treatment if you're at risk of low blood glucose.
Learn to recognise your personal warning signs.
Discuss how to manage food, medication and exercise with your diabetes healthcare team.
Understand that exercise can affect everyone differently
Your glucose response may depend on the activity you're doing, how long you exercise, when you last ate and your medication.
For some people, particularly during intense activity, blood glucose may rise temporarily. If your levels are very high, you feel unwell or you have ketones, follow your diabetes management plan and seek advice about whether it's safe to exercise. People with type 1 diabetes should take particular care with high glucose and ketones.
Never change your medication dose based on exercise advice alone. Speak with your diabetes healthcare team about any adjustments you may need.
Look after your feet
Wear suitable footwear, check your feet for blisters or skin damage and address any changes promptly. If you have neuropathy, circulation problems or a history of foot ulcers, ask your healthcare team which activities are suitable for you.
Make a plan that works for you
If you're unsure where to begin, your GP, diabetes educator or an accredited exercise physiologist can help you work out an approach that suits your health, fitness and individual needs.
For more guidance, visit Diabetes Australia's exercise and diabetes resource.
Exercise doesn't need to happen in a gym or fit into a perfect schedule. Taking the stairs when you're comfortable doing so, stretching between work tasks, gardening or walking after a meal are all ways to include more movement in your day.
Start with something that feels achievable, notice how your body responds and build from there.
Your next step: Choose one activity you enjoy and find a time to do it this week. It could be a short walk, a swim or a few minutes of stretching. Small, consistent changes can help you build a routine that works for you.
Exercise helps your muscles use glucose for energy and can improve your body's sensitivity to insulin. Regular physical activity also supports heart health, fitness, strength and mood.
Yes. Many forms of exercise help muscles use glucose, which can lower blood glucose levels. The effect varies, and some intense activities may temporarily raise glucose instead.
There isn't one best activity for everyone. Walking, swimming, cycling, dancing and strength training are all options. Choose activities that suit your abilities, preferences and healthcare needs.
Australian guidelines recommend that adults include moderate to vigorous physical activity on most days and muscle-strengthening activities at least twice a week. If you're starting from a low activity level, begin with shorter sessions and gradually build up.
Explore our blog for more tips and resources on diabetes and exercise.
Disclaimer: This blog is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified health provider with any questions about your condition. If you have a medical emergency, call 911 (US) or 000 (Australia) immediately, or visit your nearest emergency care center.
