Pilates for Diabetes: A 10-Minute Routine to Try at Home

Regular exercise helps your body use insulin more efficiently and can make blood sugar easier to manage. You don't need a gym membership to get started. Pilates is a low-impact way to build strength, flexibility and balance, and you can do it on your living room floor in about 10 minutes.

Why Pilates works well with diabetes

• Builds muscle: Working muscles take up glucose for energy, and more muscle can help your body handle glucose better over time.
• Strengthens your core: A strong core supports posture and balance and makes everyday movement easier.
• Low impact: It's gentle on joints and a good option if you're new to exercise or coming back after a break.
• Calms the mind: Slow, controlled breathing can help with stress, which can affect blood sugar too.

The American Diabetes Association recommends that most adults with diabetes aim for at least 150 minutes of moderate activity a week, plus 2 to 3 sessions of strength or resistance exercise. Short Pilates sessions are an easy way to count toward the strength and flexibility part.

Try this 10-minute routine

This short Pilates workout takes you through simple moves you can do with just a mat.

Before you start

• Check your glucose before and after exercise, especially if you take insulin or medication that can cause lows.
• Keep your usual hypo treatment and some water within reach.
• Start slowly and stop if anything hurts. Good form matters more than speed.
• If you're new to exercise or have heart, eye or foot complications, talk to your doctor before starting a new routine.

Looking for more ways to stay active? Browse our diabetes management tips.

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.