Easy Exercises for People Living with Diabetes 

Living with diabetes doesn’t mean you have to give up on staying active. In fact, regular exercise can help manage blood sugar levels, improve heart health, and boost energy. The best part? You don’t have to do it alone! Exercising with a friend or a group makes it more fun and helps you stay motivated.  

Here are some easy and accessible exercises that anyone can do. 

Walking

Walking is one of the simplest and most effective exercises. It doesn’t require special equipment, and you can do it anywhere. A daily 30-minute walk can help regulate blood sugar, improve circulation and support overall health. Measure steps and set goals of 7,000 to 10,000 per day.  Using a pedometer or a fitness tracker can help measure steps, set goals, and track progress. Try walking with a friend or joining a walking group for extra encouragement.

Chair Exercises

If you have trouble standing for long periods, chair exercises are a great option. You can do seated leg lifts, arm circles, or even use light hand weights. These exercises help improve strength and flexibility while keeping you safe and comfortable.

Swimming or Water Aerobics

Water exercises are gentle on the joints and provide great cardiovascular health and endurance. Swimming or taking a water aerobics class can help you stay fit without putting too much strain on your body. These exercises are good for conditions like arthritis, join pain, osteoporosis and surgery recovery.  Plus, it’s a great way to meet others who enjoy exercising in a group setting.

Yoga or Stretching

Yoga and stretching exercises improve flexibility, balance, circulation, tension, and relieve stress. Many community centers and gyms offer beginner-friendly yoga classes. Doing yoga with a partner or in a group setting can help you stay accountable and make the experience more enjoyable.

Dancing

Dancing is a fun way to get moving and improve heart health. Enhances coordination and balance, strengths muscle and reduces stress. Dancing is an effective and enjoyable way to stay active, making fitness feel less like a chore and more like a celebration. Whether it’s a dance class, a workout video, or just dancing in your living room, it’s a great way to stay active. Invite a friend or family member to join you for extra fun!

Biking

Riding a bike, whether indoors on a stationary bike or outside, is a great low-impact exercise. It strengthens your legs, improves circulation, and helps control blood sugar levels. Consider riding with a buddy for safety and motivation.

Light Strength Training

Strength training doesn’t mean lifting heavy weights. Using resistance bands, small dumbbells, or even body-weight exercises like squats and wall push-ups can help build muscle and improve metabolism. Working out with a partner makes it more engaging and keeps you accountable.

Tips for Exercising Safely

• Check Your Blood Sugar: Before and after exercise, check your blood sugar levels to ensure they stay within a safe range. 

• Eating Snacks: Eat a snack with carbohydrates before exercising if your blood sugar is below 100. Small snacks such as small banana, granola bar or peanut or cheese crackers can prevent low blood sugars during exercise. 

• Stay Hydrated: Drink plenty of water before, during, and after exercise. 

• Wear Proper Shoes: Supportive shoes help prevent foot injuries, especially if you have diabetes. 

• Listen to Your Body: If you feel dizzy, overly tired, or experience pain, take a break and rest and check your blood sugar and treat accordingly 

Moving Onwards and Upwards!

Exercising doesn’t have to be boring or difficult. With the right activities and a good support system, you can make fitness a fun and healthy part of your routine. Grab a friend, find an activity you enjoy, and start moving today! 

Author: Elidia Zaragoza, RN, CDCES | CCS Health       

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.