Dr Linsey Gani explains how walking, strength training and other practical exercises can support blood sugar control and everyday health.
Diabetes is a common condition that can affect many aspects of everyday life. In Singapore alone, approximately 400,000 people are living with diabetes. Alongside medication and dietary adjustments, regular physical activity can form an important part of diabetes management, supporting better blood sugar control and overall well-being.
Staying active does not necessarily require strenuous workouts or specialised equipment. In this article, we explain how physical activity supports diabetes management and explore 10 exercises for diabetes that suit different interests and fitness levels. We also cover how much exercise to aim for and how to manage your blood sugar around physical activity.
Why Is Exercise Important for Managing Diabetes?
Regular physical activity is an important part of diabetes management. Alongside healthy eating and medication when prescribed, exercise can improve blood sugar control. It also supports overall health and may reduce the risk of diabetes-related complications.
Although exercise can affect people with type 1 and type 2 diabetes differently, almost everyone living with diabetes can benefit from physical activity.
How Exercise Improves Blood Sugar Control and Overall Health
During exercise, working muscles use glucose for energy. Physical activity can also increase insulin sensitivity, helping the body respond to insulin and take up glucose more effectively. These effects may improve blood sugar levels both during and after exercise. Following a single session, improvements in glucose metabolism can last from 2 to 72 hours, depending on the type and intensity of the activity.
It is important to note, however, that for people who use insulin or medication that can cause hypoglycaemia, this prolonged effect may increase the risk of low blood sugar. Changes to carbohydrate intake or medication may therefore be needed as part of an individualised exercise plan.
Furthermore, the benefits of regular exercise can extend beyond glucose management. Maintaining an active lifestyle may help to:
- Improve cardiovascular health
- Preserve muscle strength and everyday physical function
- Support bone health
- Improve sleep quality
- Enhance mood and mental well-being
- Support cognitive function
- Increase energy levels and overall quality of life
Importantly, many of these benefits can occur even if exercise does not lead to significant weight loss.
How Exercise Helps Manage Type 2 Diabetes
The evidence for improved blood sugar control through exercise is strongest in people with type 2 diabetes. Regular aerobic exercise and strength training may help to:
- Improve insulin sensitivity
- Reduce periods of high blood sugar
- Lower HbA1c by approximately 0.5 to 0.7%, even without significant weight loss
- Support weight management and a healthier body composition
Research also suggests that people with type 2 diabetes who remain active may have a lower risk of cardiovascular disease and premature death. However, much of this evidence comes from observational studies, which identify associations rather than direct cause and effect.
How Exercise Helps Manage Type 1 Diabetes
Exercise also provides important benefits for people with type 1 diabetes, although its effects on long-term blood sugar control may be less consistent than in type 2 diabetes. Regular physical activity may help to:
- Increase the time blood sugar remains within the target range
- Improve insulin sensitivity, particularly in people who have developed insulin resistance
- Help the body use glucose more effectively when sufficient insulin is available
Blood sugar responses and insulin requirements can vary considerably between individuals. To plan any necessary changes to carbohydrate intake or insulin while minimising the risk of hypoglycaemia, contact your doctor for individualised guidance.
What Are the Best Exercises for Diabetes?
There is no single exercise that is best for everyone with diabetes. The most suitable activities will depend on your fitness level and personal preferences. Your diabetes treatment and any existing health conditions should also be considered.
For many adults, a balanced routine combines aerobic exercise with strength training. Flexibility and balance exercises can complement these activities, particularly for older adults or people with limited mobility.
Walking
Walking is an accessible form of aerobic exercise that requires little equipment beyond supportive footwear. It’s one of the easiest ways to become more active and is suitable for many people living with diabetes.
Brisk walking raises your heart rate and encourages your muscles to use glucose for energy, which may help lower blood sugar. Regular walking may also improve blood pressure, cardiovascular fitness and overall wellbeing.
If you’re new to exercise, begin with short walks at a comfortable pace. You can gradually increase the duration or speed as your fitness improves.
Cycling
Whether done outdoors or on a stationary bicycle, cycling provides an aerobic workout with less impact on the joints than activities such as jogging. The resistance can also be adjusted according to your fitness level.
A stationary bicycle may be preferable if you require a more stable setup. You can also opt for indoor cycling, especially in Singapore’s hot and humid weather.
Swimming
Swimming engages muscles throughout the body while providing cardiovascular exercise. As the water supports your body weight, swimming places less pressure on the joints and may suit people who find weight-bearing activities uncomfortable, such as those with arthritis, obesity or foot discomfort that limits land-based exercise.
Start with relaxed laps and take breaks when needed. You can gradually swim for longer or increase your pace as your endurance improves.
Did you know? American swimmer Gary Hall Jr. was diagnosed with type 1 diabetes in 1999. He later won Olympic gold medals at both the Sydney 2000 and Athens 2004 Games.
Recreational Sports
Recreational sports can make exercise more enjoyable and may help you stay active consistently. Activities such as badminton, tennis, or pickleball involve periods of sustained movement, although their intensity can vary throughout a game.
Choose a sport you enjoy that suits your current fitness and experience. Beginners may prefer a social or guided session where the pace can be adjusted.
Did you know? German tennis player Alexander Zverev was diagnosed with type 1 diabetes at four years old. He has since reached a career-high ATP ranking of No. 2 and won an Olympic gold medal.
Strength Training
Strength training is one of the most important yet often overlooked forms of exercise for diabetes. Since skeletal muscle is one of the body’s largest sites for glucose uptake, maintaining muscle can help the body use glucose more effectively and improve insulin sensitivity.
Strength training can involve lifting weights, using resistance bands or performing bodyweight exercises. Examples of strength exercises include:
- Squats
- Lunges
- Push-ups
- Resistance band exercises
- Weight machines
- Free-weight exercises
Begin with manageable resistance and focus on performing each movement correctly.
Aerobic Exercise
Aerobic exercise refers to continuous activity that increases your breathing and heart rate. Walking and cycling are both examples, while other options include jogging or dance-based workouts.
Aerobic activity helps your muscles use glucose and supports cardiovascular fitness. Choose an intensity that you can maintain comfortably, especially if you have not exercised regularly. People who are already active may benefit from higher-intensity aerobic exercise.
Pilates
Pilates uses controlled movements to develop core strength and improve body and muscular control. Many exercises can be performed on a mat and adapted according to your mobility or experience.
Although Pilates may not provide the same cardiovascular workout as brisk walking or cycling, it can complement aerobic activity by supporting balance and flexibility. Beginners may prefer a guided class to learn the movements safely.
Water Exercise
Unlike swimming, water exercise does not require you to complete laps. Aqua aerobics and water walking use the water resistance to work your muscles while reducing the load placed on your joints.
These activities may be suitable for people who experience joint discomfort (like osteoarthritis) or find land-based exercise difficult. Classes can often be adapted to different fitness levels.
Tai Chi
Tai chi combines slow movements with controlled shifts in body weight. It can support balance and mobility while providing a gentler form of physical activity. Research suggests tai chi may improve blood sugar control, balance and physical function in people with type 2 diabetes.
Tai chi may be particularly suitable for older adults or those who prefer lower-impact exercise. The movements can be adapted according to your physical ability.
Yoga
Yoga combines physical poses with controlled breathing. Depending on the style, a session may range from gentle stretching to a more physically demanding workout.
Regular practice can improve flexibility and muscular strength, while its focus on breathing may also support stress management. Studies suggest yoga can improve HbA1c to a similar extent as several other forms of exercise when practised consistently as part of an overall active lifestyle. Beginners should consider joining a guided class where poses can be adapted to their needs.
How Much Exercise Do You Need?
For most adults with diabetes, a practical weekly target is to:
- Complete at least 150 minutes of moderate-intensity aerobic exercise
- Include resistance or strength training 2–3 times a week
- Spread physical activity across at least 3 days, avoiding more than 2 consecutive days without exercise
- Break up prolonged periods of sitting with light movement where possible
You can use the “talk test” to estimate your exercise intensity:
- Moderate intensity: You can talk but cannot sing during the activity.
- Vigorous intensity: You can only say a few words before pausing for breath.
If you’re new to exercise, begin with 5–10 minutes of comfortable activity, such as a gentle warm-up, walking or cycling. Gradually extend each session as your fitness improves before increasing the intensity.
The recommended 150 minutes of moderate-intensity aerobic exercise can be divided into shorter sessions throughout the week. For example, you could exercise for 30 minutes on 5 days or accumulate the time through several shorter periods of activity. What matters is remaining consistent and spreading your activity across the week.
What Are Other Ways to Manage Diabetes?
Managing diabetes usually involves more than exercise. Depending on your condition, your care plan may also include:
- Dietary adjustments: Following an appropriate eating plan can help manage blood sugar levels. Your recommended diet may depend on your medication and other health needs.
- Diabetes medication: Some people with type 2 diabetes require oral or injectable medication, while people with type 1 diabetes need lifelong treatment, which may be delivered by injection or through an insulin pump. Medication should only be adjusted with guidance from your doctor.
- Blood sugar monitoring: Checking your levels can help you understand how meals and daily activities affect your blood sugar.
- Regular HbA1c testing: An HbA1c test provides a longer-term view of your blood sugar control and helps determine whether your treatment plan may need to be adjusted.
At LG Endocrinology, Dr Linsey Gani provides individualised diabetes management tailored to your condition and current blood sugar control.
Every Movement Counts Towards Diabetes Management
Exercise does not have to involve a structured workout. Breaking up long periods of sitting by standing, walking around the office or taking a short walk after meals can help improve insulin sensitivity and support healthier blood glucose levels throughout the day. For many people, these manageable changes are a practical first step towards building a more active lifestyle.
The most effective exercise routine is one that is safe, enjoyable and sustainable. Aim to include both aerobic exercise and strength training, while adding flexibility or balance activities based on your needs.
If you have recently been diagnosed with diabetes or have diabetes-related complications, seek medical advice before beginning a new exercise routine. This is also important if you take insulin or medication that may cause hypoglycaemia. For guidance tailored to your health and treatment, schedule a consultation with us.
FAQs About Exercise and Diabetes
What is the most suitable exercise for someone with diabetes?
There is no single exercise that suits everyone, but combining aerobic activities such as brisk walking with strength training generally provides the broadest benefits. Your routine should reflect your current fitness and any diabetes-related complications that may affect your ability to exercise safely.
Is High-Intensity Interval Training (HIIT) suitable for diabetes?
HIIT may improve cardiovascular fitness and blood sugar control in people who already exercise regularly, but it may not be suitable for beginners or those with certain health conditions. As intense exercise can cause blood sugar to rise or fall, people using insulin or medication associated with hypoglycaemia should discuss HIIT with their doctor before starting.
Can exercise help prevent or reverse diabetes?
Regular exercise can lower the risk of developing type 2 diabetes, especially when combined with a balanced diet and a healthy weight. It improves insulin sensitivity, allowing the body to use insulin more effectively and helping to lower the risk of developing type 2 diabetes, particularly in people with prediabetes or other risk factors.
For people living with type 2 diabetes, regular physical activity can improve blood sugar control and support long-term diabetes management. When combined with weight management and appropriate medical treatment, it may also help some individuals achieve diabetes remission.
However, remission may not be possible for everyone and should not be expected through exercise alone. While people with type 1 diabetes require lifelong insulin therapy, regular exercise remains an essential part of managing the condition and supporting overall health.
Is it better to exercise before or after a meal if I have diabetes?
For those with type 2 diabetes, light to moderate exercise after eating, such as a short walk, may help reduce the rise in blood sugar following a meal. However, the most suitable timing depends on your medication and how your blood sugar responds.
If you use insulin, exercising may require some additional planning to help reduce the risk of blood sugar fluctuations. Speak with your doctor about the most appropriate timing and any adjustments needed to exercise safely.
Should I check my blood sugar before and after exercising?
Monitoring before and after exercise is particularly important if you use insulin or medication that can cause hypoglycaemia, as physical activity may affect blood sugar for several hours. Whether you also need to check during a workout will depend on the activity and your individual diabetes care plan.
If you don’t take insulin or medications for hypoglycaemia, you may not need to check your blood sugar during every workout.
What should I do if my blood sugar is low before or during exercise?
If your blood sugar is below 4 mmol/L, delay or stop exercising and follow the 15-15 rule: take 15 g of fast-acting carbohydrate, then check your level again after 15 minutes and repeat if it remains low. You should only resume exercise after your blood sugar has recovered and you feel well.
If low blood sugar repeatedly occurs during or after exercise, contact your doctor to review your treatment and exercise plans.
Disclaimer: This information is provided for general education. It does not replace personalised medical advice. Please consult your doctor for guidance on the medications that may be appropriate for you.
