The Power of Movement: 3 Exercise Tips for People with Diabetes

Every November, Diabetes Awareness Month reminds us that managing diabetes isn’t just about medication, it’s about lifestyle. One of the most powerful lifestyle tools available to anyone who is at risk or living with diabetes is daily movement and activity. Regular physical activity can help regulate blood sugar, improve insulin sensitivity, reduce stress, and boost overall energy levels.

If you’re living with diabetes or supporting someone who is, here are three practical exercise tips to help you move with confidence and purpose.

1. Start Small, Move Often

You don’t need to run a marathon to feel the benefits of exercise. In fact, short, consistent bouts of movement can make a big difference. Start with a 10–15 minute walk after meals.  This simple habit can help reduce post-meal blood sugar spikes.

Tips to make it stick:

• •Set a reminder to take a short walk after breakfast, lunch, and dinner.
  
  
• •Use a step tracker or smartphone app to stay motivated.
  
  
• •Choose activities you genuinely enjoy: walking the dog, gardening, or dancing all count toward your movement minutes.
  
  

Consistency matters more than intensity. Aim for 150 minutes of moderate activity per week, as recommended by the American Diabetes Association.

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‍2. Mix It Up: Combine Cardio and Strength

Different types of exercise offer different benefits. Cardio exercises help your muscles use glucose for energy, which helps lower blood sugar levels during and after exercise. Over time, cardio exercises improve insulin sensitivity as well.  Strength training maintains and builds muscle mass that improves long-term blood sugar control and helps boost your metabolism.

Try this simple weekly mix:

• •Cardio (3–5 days/week): brisk walking, cycling, swimming, or light jogging.
  
  
• •Strength (2–3 days/week): resistance bands, bodyweight workouts, or light weights.
  
  
• •Flexibility (2 days/week): yoga or stretching to improve mobility and reduce injury risk.

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3. Listen to Your Body and Stay Safe

Exercise is powerful medicine, but it’s important to move safely. Always check with your healthcare provider before starting a new fitness routine, especially if you have other health conditions.

Keep these safety tips in mind:

• •If you are on a glucose lowering medication (like insulin), carry a quick source of glucose (glucose tablets) in case of low blood sugar while exercising.
  
  
• •Stay hydrated before, during, and after workouts.
  
  
• •Wear supportive shoes to prevent foot injuries.
  
  
• •If you experience dizziness, chest pain, or unusual fatigue, stop and rest and contact your doctor immediately.

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The Bottom Line

Movement isn’t just about exercise, it’s about empowerment. Every step, stretch, and strength session brings you closer to better blood sugar control and improved well-being. Start small, stay consistent, and celebrate your progress along the way.

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