Dr. Ahmed Managing type 2 diabetes goes far beyond taking medication and watching what you eat. One of the most powerful tools to control your blood sugar and improve insulin sensitivity is physical activity.
Regular exercise helps muscles use glucose more efficiently, reduces insulin resistance, and supports weight management, three crucial factors in diabetes management.
But not all exercises are created equal, and the best workout plan for someone with type 2 diabetes is one that balances cardio, strength training, flexibility, and lifestyle movement.
The goal isn’t to train like an athlete; it’s to move consistently in ways that help your body regulate glucose naturally.
Whether you’re just starting out or looking to upgrade your routine, these exercises offer proven benefits and are adaptable to any fitness level.
1. Brisk Walking:
Walking is one of the easiest and most beginner-friendly forms of exercise that someone with type 2 diabetes can do.
It takes no more equipment than a good pair of shoes, no gym or exercise membership, and can be done almost anywhere.
Studies show that just 30 minutes of brisk walking at least five times per week can greatly reduce blood glucose levels and improve insulin sensitivity. [Ref]
The most important aspects of walking are consistent frequency and pace. Try to walk at an improved pace (think a moderate to brisk pace where your heart rate is elevated, but you can still carry on a conversation) after meals.
Post-meal walking is great for reducing blood glucose spikes. If 30 minutes feels overwhelming, you can start with a 10-minute walk after breakfast, lunch, and dinner.
These short 10-minute walks add up overtime and can yield great benefits for blood sugar management and cardiovascular health.
2. Resistance Training:
Muscles are one of the body’s most metabolically active tissues. More lean muscle mass increases the amount of glucose your body burns both at rest and during activity.
Resistance training (also called strength training or weight training) can help you create and keep that muscle.
For individuals with diabetes, it’s not just about strength; it’s about the ability to enhance glucose uptake and improve insulin function.
Resistance training will benefit HbA1c levels positively over time on moderate weight training (i.e., lifting weights, resistance bands, or body weight exercises such as squats and push-ups) for two or three sessions per week.
Weight training also improves fat mass (i.e., reducing fat mass, especially visceral fat, which is associated with insulin resistance).
3. Cycling:
Cycling, whether it’s on a stationary bike or outdoors, is a low-impact aerobic activity that is gentle on the joints and provides an excellent cardiovascular workout without the strain on any knees and hips!
With regular cycling, toning in the lower body and improving muscle tone is optimal since a cyclist can ride longer distances without fatigue.
If you’re just starting, you should cycle for ten to fifteen minutes and gradually add minutes eventually, riding thirty minutes is ideal.
Stationary bikes have adjustable resistance and exist to provide a safe, controlled workout, which is terrific to learn on as well. Music, podcasts, or group classes create joy and motivation during workout sessions.
4. Swimming:
For anyone with diabetes (particularly those with joint pain, who are obese, and/or have limited mobility), swimming is a great full-body activity.
Water is buoyant and supports body weight; therefore, you will reduce stress on the joints and your risk of injury.
Swimming uses all major muscle groups and has the benefit of cardiovascular and resistance training. You can swim regularly and see blood sugar decreases, circulation improvements, and a strengthened heart.
Again, although it will be a lighter activity, just walking around or doing water aerobics can significantly improve glucose levels.
Swim two to three times a week for 20 to 30 minutes. Just find a pace you can maintain that elevates your heart rate, but at the same time allows you to work at your own pace and be able to breathe steadily.
5. Tai Chi:
Tai Chi is a low-impact exercise that includes slow, deliberate movements with deep breathing and a focus of the mind.
Tai Chi was initially developed as a martial art and has changed into a non-therapeutic activity for older adults and individuals living with chronic issues.
Studies have shown the benefit of Tai Chi in helping lower blood glucose levels, minimizing stress, improving balance, and increasing quality of life among people living with type 2 diabetes.[Ref]
Tai Chi practice includes a meditative component that helps balance the nervous system. Movement is good for improving flexibility and coordination.
Though Tai Chi usually involves group practice, there are lots of videos and guided Tai Chi practice sessions available to practice online at home.
You can begin practicing Tai Chi for as little as 20 to 30 minutes a few days per week to achieve meaningful measures.
6. Stair Climbing:
If you’re looking for a quick and efficient workout that gets your heart rate up and works all the major muscle groups, stair climbing is a great option.
Besides quickly elevating your heart rate, climbing stairs engages the glutes, quads, calves, and core, and has cardiovascular benefits.
For individuals with diabetes, stair climbing has also been shown to significantly increase insulin sensitivity – even in short bouts of activity.
One study even demonstrated that walking up and down stairs for three minutes post-meal was effective at lowering glucose spikes from meals.
Therefore, stair climbing fixes is a valuable tool for individuals looking to manage blood sugar throughout the day.
You can climb stairs at home, in the work environment, or in a gym using stair machines. Like any other power movement, when you start climbing, it’s best to start slow and work on stability before moving faster and for longer durations.
7. Bodyweight Circuits:
A bodyweight circuit is a series of exercises, like squats, lunges, push-ups, and planks performed back-to-back with minimal rest in between.
This style of training offers both cardiovascular and resistance benefits, helping you build strength, increase heart rate, and improve glucose uptake all in one session.
Circuit training is highly effective for individuals with type 2 diabetes, as it reduces their insulin resistance in a sustained manner, as the workout keeps their body in a heightened state of glucose utilization.
You do not need to go to the gym or have equipment to get started, as your body will be your gym.
First, get started with 3-4 basic movements in the circuit and repeat for 10-15 minutes. Whenever you’re doing a movement, just focus on maintaining good form, control, and breathing in and out.
Conclusion
Exercise is not a punishment; it is a powerful prescription. For people living with type 2 diabetes, exercise is one of the most effective non-prescriptive methods for controlling blood sugar levels, improving insulin function, and avoiding complications.
The important thing is not intensity or perfection, but consistency. Find activities that fit your lifestyle, that you like to do, and that you will sustain.
Every step you take, every muscle you move, every drop of sweat, it’s helping you regain control of your body.
And that control adds up to more energy, better numbers, fewer medications, and a higher quality of life.
The best exercise for diabetes is the one you’ll do regularly and enjoy doing. Pick one from this list. Get started today. Your future self will thank you.
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