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7 Effective Exercises For People With Diabetes

Exercising is essential for everyone, but this is especially true for those with diabetes. In fact, performing any type of workout can do wonders for diabetic patients as exercising can help lower blood pressure and blood sugar, promote better sleep, and improve energy. It can also cut down one’s daily insulin requirement.

Fortunately, there are numerous workouts and weight loss plans out there that you can look into. Depending on your preferences, you can try a weight loss plan that involves the use of a continuous glucose monitor or CGM device to help you monitor and track your glucose 24/7.

If you’re not a fan of high-impact exercises, there’s nothing to worry about as there are other exercises you can incorporate into your daily routine, and those include the following:

1. Cycling

One of the exercises you can try to stay healthy if you have diabetes is cycling. This is an aerobic exercise that can help make your lungs function better and make your heart stronger. If you have a bicycle at home, you can use it as your casual mode of transportation. Once you do it regularly, it can help lower your blood pressure and reduce the risk of high triglyceride levels and obesity.

You can also enjoy cycling at home by using a stationary bike, which is a good alternative if you don’t want to go bicycling outside.

2. Weightlifting

Another effective exercise you can incorporate into your regular exercise routine is weightlifting, which is highly beneficial for diabetic patients. Using free weights, weight machines, or any heavy household object may lower your blood sugar and make your bones and muscles stronger.

3. Swimming

Swimming relaxes and stretches your muscles and doesn’t pressure your joints, which is ideal for those who have diabetes. Whether you’re at risk for developing diabetes or you’re already diabetic, swimming can help lower your stress levels, burn more calories, and improve cholesterol levels, based on some studies.

To make the most out of swimming, it’s a good idea to do it at least twice a week for at least 10 minutes and gradually increase your swimming session’s length. However, before you swim, be sure that the lifeguard knows you have diabetes so they can keep an eye on you.

4. Walking

This is the simplest exercise you can do as a diabetic patient. You don’t need to purchase special gym equipment for walking, and you don’t even have to hire a fitness trainer. All you have to do is put on a good pair of shoes and start your walking session daily.

Walking is also one of the most highly recommended activities for diabetic patients. If you wish to make your walking session more interesting, you can do interval training or brisk walking. Walking at least 30 minutes a day at moderate speed can provide you with great health benefits.

5. Resistance Band Exercises

Weights aren’t the only tools you can use when it comes to muscle strengthening. You may also perform strength exercises using resistance bands.

To learn the best ways to incorporate them in your regular workout session, consult your professional fitness trainer, watch some resistance band workout videos, and take resistance band classes.

Other than boosting your strength, resistance band exercises can be of great help in controlling your blood sugar levels, based on a study.

6. Yoga

Another effective exercise for people with diabetes is yoga, which incorporates fluid movements that improve balance, flexibility, and strength. It also improves nerve function and lowers stress, which results in improved wellness and mental health.

If you want to try yoga, you can join a class at any local gym or studio. A trained yoga professional will help you learn the correct way to do yoga poses along with breathing techniques and proper posture.

7. Tai Chi

Tai chi is a series of gentle stretches and physical exercises. It’s also known as meditation in motion as it promotes serenity through using gentle movements, which connect the body and mind.

Diabetic patients can benefit from practicing tai chi because it helps reduce stress levels and improve their overall fitness. In fact, according to a study, tai chi is best for those with type 2 diabetes as it can be effective in managing blood glucose.

Moreover, tai chi can help reduce neuropathy or nerve damage, which is the usual complication among diabetic patients who don’t manage their blood sugar well. So if you want to include tai chi as part of your exercise session, make sure to practice its movements properly to get excellent results.


Before you start any exercise or weight loss plan, always consult your doctor to ensure that your preferred exercises are appropriate and safe for the type of diabetes you’re dealing with. Make sure to start slowly and listen to your body, especially if you haven’t been physically active for years. If you experience unusual problems while exercising, stop what you’re doing and immediately report it to your doctor.

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Matt Bible
Co-Owner at CASS Fitness
Matt Bible is the Co-Owner and an Executive Personal Trainer with CASS Fitness. He specializes in helping his clients lose weight, gain strength, and help prevent lower back issues. He lives in Gaithersburg, MD. He also enjoys strength training, outdoor activities, traveling, and music.
August 19, 2021 | General, Guest Posts, Health | 0

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