Diabetes
Exercise and diabetes: how to exercise safely and improve blood sugar control.
Understanding diabetes and exercise
Diabetes is a condition where the body struggles to regulate blood glucose (sugar) levels due to issues with insulin, either not producing enough or not using it effectively. There are two main types:
Type 1 Diabetes (T1DM)
In T1DM, the immune system damages insulin-producing cells in the pancreas. People with T1DM need daily insulin injections and must monitor their blood sugar regularly. Exercise can help improve insulin sensitivity and glucose control but must be done safely.
Type 2 Diabetes (T1DM)
T2DM is more common and occurs when the body becomes resistant to insulin. It’s often linked to lifestyle factors and can be managed through a combination of healthy eating, medication, and regular physical activity.
How exercise helps manage diabetes
For people living with type 1 or type 2 diabetes, exercise is one of the most powerful tools for managing blood sugar levels.
Here's how it helps
- Improves insulin sensitivity, allowing your body to use insulin more effectively
- Increases glucose uptake by muscles, even without insulin
- Reduces insulin requirements, especially in type 1 diabetes
- Supports weight management, cardiovascular health, and mood
However, it’s essential to exercise safely, as diabetes can increase the risk of certain complications.
Exercising safely with diabetes
To reduce risk and get the most from your exercise routine:
- Check blood glucose levels before, during, and after physical activity
- Avoid injecting insulin into the limb you’ll be exercising
- Wear supportive shoes and check your feet regularly to prevent ulcers
- Monitor for signs of low or high blood sugar, especially during longer sessions
If you’re unsure where to start, seek advice from an Accredited Exercise Physiologist (AEP) or Exercise Scientist (AES).
Best types of exercise for diabetes
The most effective programs combine aerobic exercise, strength training, and flexibility work. We recommend:
- At least 150 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking, cycling, swimming)
- Strength training at least 2 days per week (e.g., resistance bands, bodyweight, light weights)
Start with what’s manageable and build up. Both supervised and unsupervised programs can work, just ensure the intensity, duration, and frequency suit your health status.
Work with an expert
Get started safely and confidently with an Accredited Exercise Physiologist, who can:
- Personalise your exercise plan based on your condition and goals
- Help you monitor your response to activity
- Reduce your risk of complications
- Support long-term adherence
Frequently asked questions
What is an Accredited Exercise Physiologist (AEP)?
An Accredited Exercise Physiologist (AEP) is an allied health professional that prescribes individualised exercise therapy to help people manage their chronic conditions, disabilities, long-term injuries and so much more. They are the most qualified professionals in Australia when it comes to the prescription safe and effective of exercise therapy.
Can exercise replace medication?
Not usually, especially for T1 Diabetes, but it can reduce the amount needed and improve how your body responds to it.
When should I avoid exercise?
If blood sugar is too low or very high (especially with ketones), delay exercise and speak to your healthcare team.
What should I do if I feel dizzy or shaky?
Stop exercising, check your blood glucose, and consume a fast-acting carb if needed.
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