DiabetesType 2 Diabetes

6 Great Exercises for People With Diabetes

By
Updated on January 2, 2025
by

Next up video playing in 10 seconds

6 Great Exercises for People With Diabetes

Do you get enough exercise? If you’re like many Americans, the answer is no — and that can be especially true for people with diabetes. Regular physical activity is important for people with diabetes because it can help improve insulin sensitivity and keep blood sugar levels in check, says Sheri Colberg, PhD, founder of the Diabetes Motion Academy in Santa Barbara, California.

Plus, exercise can help you lose or maintain your weight and fend off illnesses by ramping up immune system activity.

People with type 2 diabetes should aim to complete 150 to 300 minutes of moderate-intensity activity per week.

 Twice-weekly resistance training sessions can help protect against heart disease by reducing high blood pressure, aiding in weight loss, and lowering cholesterol and hemoglobin A1C levels.

1

Brisk Walking Is a Mild Activity With Major Benefits

older senior man walking outside exercise

If you have diabetes and don’t have an exercise routine in place, start with walking. “Walking is easy for people to do,” Dr. Colberg says. “All you need is a good pair of shoes and somewhere to go. Walking is probably one of the most prescribed activities for people with type 2 diabetes.”

Brisk walking, done at a pace that raises the heart rate, is considered a moderate-intensity exercise.

 Walking at a brisk clip for 30 minutes per day five days per week can help you reach the recommended goal of 150 minutes of moderate-intensity exercise.
2

Tai Chi Reduces Stress and Improves Balance

older asian woman doing tai chi outside
Tai chi is an ancient Chinese tradition. Participants flow through a series of movements performed in a slow and relaxed manner along with deep breathing.

 It may be an effective way for people with type 2 diabetes to manage their blood glucose and A1C and even reduce stress.

Tai chi also improves balance and may reduce symptoms of nerve damage, or neuropathy. This is a common complication among people with diabetes that isn’t well managed, says Colberg.

Still, Colberg emphasizes that working on your balance daily is a critical component of staying on your feet as you age and living well and independently throughout your lifetime. “If you don’t do tai chi, incorporate some other balance exercises into your weekly routine to reduce your risk of falling,” says Colberg.

3

Weight Training Is Necessary for Maintaining Muscle

african american black woman lifting weights with help of trainer instructor

“I can’t say enough about the benefits of weight training, not just for people with diabetes but for everyone,” Colberg says. Weight training builds muscle mass, important for those with type 2 diabetes. “If you lose muscle mass, you have a lot harder time maintaining your blood sugar,” she says.

Plan for resistance exercise or weight training at least twice a week as part of your diabetes management plan.

 Regardless of your experience, you can safely add resistance exercise into your routine. This includes exercise done with free weights, machines, or bands using a resistance that feels challenging. Focus on doing two or three sets of 8 to 12 repetitions of each exercise.

4

Yoga Reduces Stress for Blood Sugar Control

people doing yoga
Like tai chi, yoga can help you manage diabetes and reduce stress.

 “When stress levels go higher, so do your blood sugar levels,” says Colberg.
One of the advantages of yoga as an exercise is that you can do it as often as you like. “The more the better,” she says. Exercise helps lessen depressive symptoms in adults with type 2 diabetes.

5

Swimming Is a Low-Impact Exercise That Feels Good

older senior woman in swimming pool lane goggles swim cap

Swimming is a great aerobic exercise for people with type 2 diabetes because it doesn’t put pressure on your joints. “Being buoyed by the water is less stressful on your body compared to walking or jogging,” Colberg says.

Type 2 diabetes can lead to foot complications, including neuropathy.

 Because neuropathy can lead to loss of feeling in the foot, you can purchase water shoes to protect your feet in the pool.
6

Bicycling Is a Convenient Way to Burn Calories

overweight curvy heavy woman on stationary bike
Bicycling is an aerobic exercise. It can make your heart stronger and your lungs function better, and it’s a calorie burner to boot. Biking to work has been found to reduce the risk of obesity, high blood pressure, and triglyceride levels.

To cycle, you don’t even need to leave your house: A stationary bike can be helpful because you can use it inside, no matter the weather.

The Takeaway

  • Regular physical activity is essential for managing diabetes. It can help improve insulin sensitivity, keep blood sugar levels steady, support a healthy weight, and even boost immune health.
  • Aim to exercise at a moderate intensity for 150 to 300 minutes every week. Try to fit in resistance training, too, using free weights, machines, or bands at least twice a week to improve your A1C and support heart health.
  • Aerobic exercises like brisk walking, swimming, and bicycling raise your heart rate, burn calories, and improve cardiovascular fitness, with low-impact options protecting joints and feet.
  • Mind-body exercises such as tai chai and yoga help reduce stress and depressive symptoms, as well as improve balance.

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Wang J et al. The effect of physical activity on anti-infection immunity: a review. Health Information Science and Systems. July 23, 2025.
  2. Physical Activity Guidelines for Americans, 2nd Edition. U.S. Department of Health and Human Services. 2018.
  3. Nazir A et al. Resistance Training in Cardiovascular Diseases: A Review on Its Effectiveness in Controlling Risk Factors. Integrated Blood Pressure Control. March 18, 2024.
  4. Staying Active. Harvard T.H. Chan School of Public Health. December 2022.
  5. The Health Benefits of Tai Chi. Harvard Health. May 24, 2022.
  6. Hamasaki H. Effects of Tai Chi in Diabetes Patients: Insight from Recent Research. World Journal of Diabetes. January 15, 2024.
  7. Yang M et al. Tai Chi for Balance and Postural Control in People With Peripheral Neuropathy: A Scoping Review. Complementary Therapies in Medicine. November 2024.
  8. Diabetes and Exercise: When to Monitor Your Blood Sugar. Mayo Clinic. January 9, 2024.
  9. Phillips SM et al. The Coming of Age of Resistance Exercise as a Primary Form of Exercise for Health. ACSM’s Health & Fitness Journal. November-December 2023.
  10. How Yoga Can Help You Reach Your Blood Glucose Goals. American Diabetes Association.
  11. Arsh A et al. Effectiveness of Physical Activity in Managing Co-Morbid Depression in Adults with Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis. Journal of Affective Disorders. May 15, 2023.
  12. Foot Complications. American Diabetes Association.
  13. Bicycling. Harvard T.H. Chan School of Public Health. December 2022.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Kara-Andrew-bio

Kara Andrew, RDN, LDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois. She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine. Her experience includes corporate wellness, teaching for the American College of Sports Medicine, sports nutrition, weight management, integrative medicine, oncology support, and dialysis.

She earned her master's in exercise and nutrition science at Lipscomb University.

Andrew has served as a president and board member of the Nashville Academy of Nutrition and Dietetics. She was recently elected a co-chair of the fitness and medicine group in the American College of Lifestyle Medicine.

See full bio

Jessica Migala

Author

Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).

See full bio
See Our Editorial PolicyMeet Our Health Expert Network