Best Exercises for Diabetes: Safe Exercises, Benefits & Tips

By Amrita Pandey
Published: March 10, 2022
Updated: August 25, 2026

Medical information disclaimer: This article provides general health information and isn’t a substitute for personalized medical advice.

Quick Answer

Regular physical activity can help people with diabetes manage blood glucose, improve fitness and support overall health. Useful options include walking, aerobic activities, strength training, flexibility exercises and yoga. The right activity and intensity depend on your health, fitness level, medications and any diabetes-related complications.

At a glance

1. Walking

Walking is one of the easiest ways to start becoming more active.

If you’re new to exercise, starting with 5–10 minutes and gradually increasing your activity can be a practical approach. The ADA specifically recommends starting slowly for people who haven’t been active recently.

Simple idea:
Start with a short walk and gradually build toward your weekly activity goal.

2. Aerobic Exercise

Aerobic activities can include:

• Brisk walking
• Cycling
• Swimming
• Dancing
• Jogging, depending on fitness level

For many adults with diabetes, current ADA guidance recommends aiming for at least 150 minutes of moderate-to-vigorous aerobic activity per week, spread across at least three days. Strength training is also recommended.

You don’t necessarily have to do all 150 minutes at once. Shorter sessions can be combined throughout the week.

3. Strength Training

Strength or resistance training can help improve muscle strength and is an important part of a balanced exercise routine.

Examples include:

• Bodyweight squats
• Resistance bands
• Light weights
• Machine-based resistance exercises

Current ADA guidance recommends resistance exercise 2–3 times per week, with intensity adjusted to the person’s ability and tolerance.

Important: Beginners should focus on proper technique and gradually increase difficulty rather than immediately lifting heavy weights.

4. Flexibility & Stretching

Stretching and flexibility exercises can help maintain mobility and complement aerobic and strength activities.

Examples include:

• Gentle stretching
• Mobility exercises
• Pilates
• Yoga

These shouldn’t be presented as a treatment for diabetes, but they can be part of an overall active lifestyle.

5. Yoga

Yoga can combine movement, flexibility, balance and relaxation.

It may be a useful addition to an exercise routine, particularly for people who enjoy lower-impact activities.

However, I would remove the old claim that yoga “enhances the function of endocrine organs” from the existing article. That statement is too strong without specific evidence.

6. How Much Exercise Should You Get?

A simple target

150 minutes per week of moderate-to-vigorous aerobic activity is a commonly recommended target for many adults with diabetes, spread across at least three days. Resistance training should generally be included 2–3 times per week.

But don’t make the mistake of thinking:

“If I can’t do 150 minutes, exercise isn’t useful.”

Starting with small amounts of activity and gradually increasing is encouraged.

7. Exercise and Blood Sugar

Physical activity can affect blood glucose in different ways depending on:

• Exercise intensity
• Duration
• Starting blood glucose
• Food intake
• Medications
• Type of diabetes

Exercise can increase insulin sensitivity and help muscles use glucose for energy.

Important

People who use insulin or certain diabetes medications may be at risk of low blood glucose during or after exercise. Their healthcare team can provide individualized guidance about monitoring and medication adjustments.

8. How to Exercise Safely With Diabetes

This section was missing from the old article and should definitely be added.

Start slowly

If you haven’t exercised recently, begin with manageable activity and gradually increase.

Warm up and cool down

A short warm-up and cool-down can help prepare your body for exercise. The ADA recommends around five minutes for each.

Pay attention to your blood glucose

Your glucose response can vary with exercise. People at risk of hypoglycemia should discuss monitoring and prevention with their healthcare team.

Consider diabetes complications

People with diabetes may have complications involving the eyes, nerves, kidneys, heart or feet that can affect which exercises are appropriate.

9. When Should You Talk to a Healthcare Professional?

Add a clearly visible Important box:

Talk with your healthcare professional before increasing exercise intensity if you have been inactive, have diabetes complications, have heart or other significant health conditions, or aren’t sure which activities are appropriate for you.

The ADA specifically recommends discussing exercise with a healthcare professional when someone hasn’t been active or has health concerns/diabetes complications.

10. Frequently Asked Questions

What is the best exercise for someone with diabetes?

There isn’t one exercise that’s best for everyone. Walking, aerobic activity, strength training and flexibility exercises can all play a role. The best choice depends on your health, fitness level and preferences.

Is walking good for diabetes?

Yes. Walking is a practical way to increase physical activity, particularly for people who are new to exercise.

How much exercise should someone with diabetes do?

Many adults with diabetes are advised to aim for at least 150 minutes of moderate-to-vigorous aerobic activity per week, along with resistance exercise.

Can people with Type 1 diabetes exercise?

Yes. Physical activity is important for people with Type 1 diabetes too. However, insulin, food intake and activity can affect blood glucose, so people with Type 1 diabetes should understand how exercise affects their glucose and follow their diabetes care plan.

Can exercise cause low blood sugar?

It can, particularly for people taking insulin or certain medications. The risk depends on the person, medication, food intake and type/intensity of exercise.

Sources & References

At the bottom I’d add a clean source box:

• American Diabetes Association — Physical Activity Targets
• American Diabetes Association — Getting Started Safely
• American Diabetes Association — Blood Glucose and Exercise
• CDC — Being Active With Diabetes

These are much stronger sources for this article than leaving the old claims unsupported.