Physical Activity and Type 2 Diabetes Exercises
Know about the physical activity and type 2 diabetes exercises, why it is important, best exercises, and tips for safe exercise.
Written by Dr. J T Hema Pratima
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 26th Aug, 2025
Introduction
Living with Type 2 Diabetes can feel overwhelming, but the good news is that small lifestyle changes, especially regular physical activity, can make a big difference in managing your blood sugar levels and overall health. Exercise helps your body use insulin more effectively, lowers blood sugar, and reduces the risk of complications like heart disease.
If you're unsure where to start, don’t worry! This guide will help you understand how exercise benefits diabetes, which activities work best, and how to stay safe while staying active.
Why Is Exercise Important for Type 2 Diabetes?
When you have Type 2 Diabetes, your body either doesn’t produce enough insulin or doesn’t use it properly. This leads to high blood sugar levels.
Exercise helps in several ways:
• Improves insulin sensitivity – Your muscles absorb glucose better, lowering blood sugar.
• Helps with weight management – Losing even a small amount of weight can improve diabetes control.
• Reduces heart disease risk – Diabetes increases the risk of heart problems, but exercise strengthens your heart.
• Boosts mood and energy – Physical activity releases endorphins, reducing stress and fatigue.
Consult the Best Endocrinologist for Personalised Advice
Best Types of Exercise for Type 2 Diabetes
Not all exercises are the same when it comes to managing diabetes. A balanced routine should include:
1. Aerobic (Cardio) Exercises
These get your heart pumping and help burn glucose for energy.
• Brisk walking (30 minutes daily)
• Swimming (gentle on joints)
• Cycling (indoors or outdoors)
• Dancing (fun and effective)
Goal: At least 150 minutes per week (about 30 minutes, 5 days a week).
2. Strength Training (Resistance Exercises)
Building muscle helps your body store and use glucose better.
• Bodyweight exercises (squats, lunges, push-ups)
• Resistance bands (affordable and easy to use)
• Lightweight lifting (dumbbells or machines)
Goal: 2-3 times per week, focusing on major muscle groups.
3. Flexibility and Balance Exercises
These help prevent injuries and improve mobility, especially for older adults.
• Yoga (reduces stress and improves flexibility)
• Tai Chi (gentle movements for balance)
• Stretching (before and after workouts)
Goal: 10 minutes daily to stay limber and prevent stiffness.
Tips for Safe and Effective Exercise
Before starting any new exercise routine, keep these safety tips in mind:
• Check blood sugar levels – Test before and after exercise to avoid lows (hypoglycemia).
• Stay hydrated – Drink water before, during, and after workouts.
• Wear proper footwear – Protect your feet to prevent blisters or sores.
• Start slow – If you’re new to exercise, begin with 10-minute sessions and gradually increase.
• Listen to your body – Stop if you feel dizzy, short of breath, or experience chest pain.
When to Consult a Doctor
While exercise is beneficial, some people with diabetes may need medical advice before starting, especially if they have:
• Heart disease
• Severe neuropathy (nerve damage)
• Uncontrolled high blood pressure
• Foot problems (ulcers or poor circulation)
If you're unsure, consult your doctor or a diabetes specialist to create a safe exercise plan.
Making Exercise a Habit
Staying consistent is key! Here’s how to stay motivated:
• Set small, realistic goals (e.g., walk 10 minutes daily, then increase).
• Find a workout buddy – Exercising with a friend makes it more enjoyable.
• Track progress – Use a fitness app or journal to monitor improvements.
• Mix it up – Try different activities to keep things interesting.
Final Thoughts
Managing Type 2 Diabetes doesn’t have to be complicated. Regular physical activity, along with a balanced diet and proper medication, can help you take control of your health. Start small, stay consistent, and celebrate every step forward.
Consult the Best Endocrinologist for Personalised Advice
Consult the Best Endocrinologist for Personalised Advice
Dr. B Rachana
General Physician/ Internal Medicine Specialist
8 Years • MBBS, Fellowship in Diabetes, Fellowship in Applied Nutrition,CCEBDM(Diabetes)
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr. Amrutha G
General Physician/ Internal Medicine Specialist
10 Years • MBBS,DNB(family medicine), Diabetologist-CCEBDM,CCGDM
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Nanda N
Endocrinologist
11 Years • MBBS, MD (Paediatrics) (Gold medallist), DrNB (Endocrinology & metabolism), PDCC (Paediatric Endocrinology) (AIIMS)
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Consult the Best Endocrinologist for Personalised Advice
Dr. B Rachana
General Physician/ Internal Medicine Specialist
8 Years • MBBS, Fellowship in Diabetes, Fellowship in Applied Nutrition,CCEBDM(Diabetes)
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr. Amrutha G
General Physician/ Internal Medicine Specialist
10 Years • MBBS,DNB(family medicine), Diabetologist-CCEBDM,CCGDM
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Nanda N
Endocrinologist
11 Years • MBBS, MD (Paediatrics) (Gold medallist), DrNB (Endocrinology & metabolism), PDCC (Paediatric Endocrinology) (AIIMS)
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
