Table of Contents
Key Takeaways
Exercise helps stabilize blood sugar, improve insulin sensitivity, and maintain a healthy lifestyle to manage type 2 diabetes.
Aim for at least 150 minutes of moderate-intensity exercise per week, combining aerobic and resistance training.
If you’re a beginner, start with simple activities (like walking) and build up your intensity and time as you go.
Staying physically active is one of the most important ways to manage type 2 diabetes. Not only can exercise help you maintain a healthy weight, but it can also regulate cholesterol, blood pressure, and blood sugar levels.
Read on to learn how physical activity can help you stay healthy and discover some of the best exercises for type 2 diabetes.
Benefits of Physical Activity for Type 2 Diabetes
Exercise is one of the first-line treatments for people with type 2 diabetes alongside other healthy lifestyle habits, like a well-balanced diet. Regular exercise offers many long-term benefits that help people manage their condition, including: (1)
Stabilizing blood sugar levels
Balancing blood triglyceride (fat) levels
Improving blood pressure
Enhancing insulin sensitivity
Maintaining a healthy body weight and composition
How Much Exercise Should I Do?
The American Diabetes Association (ADA) recommends a minimum of 150 minutes of moderate-intensity exercise each week to manage your type 2 diabetes. Moderate intensity exercise is difficult enough to make you breathe harder, but you can still talk. While 150 minutes per week might sound like a lot of exercise, it can be done with commitment to a schedule. This activity should include: (1)
Aerobic training: This is endurance exercise that gets your heart rate pumping. Aim for at least 10 minutes, but ideally 30 minutes or more on most days of the week.
Resistance training: This is movement against weights or bands that challenge the muscle. Incorporate two to three sessions per week into your routine, combined with endurance training.
Aim for at least 20 to 30 minutes of daily exercise. You can also do 50 minutes three times per week or 30 minutes five times per week to hit your target. These sessions don’t have to be in big chunks — try breaking them up throughout the day, like going for a brisk walk during work breaks or biking to and from the office. However, the ADA advises against skipping more than two days at a time, as you may not see long-term insulin improvements. (1, 2)
People who are used to exercise and can safely complete shorter, more vigorous workouts can do 75 minutes spread over the course of a week.
The ADA also recommends performing flexibility and balance training to stay mobile, especially for older adults with type 2 diabetes. You can spread out at least two sessions throughout the week, but they shouldn’t replace aerobic and resistance training. (1)
What Are the Risks?
According to the ADA, people with type 2 diabetes without symptoms or complications generally don’t need medical clearance to perform low- to moderate-intensity exercise because the benefits outweigh the risks. Drops in blood sugar (hypoglycemia) can happen, but they’re more of a risk for people with type 1 diabetes. If you’re unsure how to exercise safely, it’s best to talk to your doctor for peace of mind.
If you have type 2 diabetes with symptoms like diabetic neuropathy or an overlapping condition like heart disease, you should ask your doctor for medical clearance before engaging in exercise. You may be at higher risk of exercise-related complications, such as developing foot sores or experiencing a serious heart event. Together with your doctor, you can develop an exercise plan that minimizes safety risks as much as possible. (1)
Top 5 Exercises for Type 2 Diabetes
Anyone can start exercising so long as they get any necessary medical clearance. The following five best exercises for type 2 diabetes range from beginner-friendly to advanced options that inspire you to get moving and have some fun doing it. (1, 2)
1. Walking
Walking is one of the simplest, most accessible forms of endurance exercise. It requires little equipment — just a good pair of well-fitting shoes — and you can do it just about anywhere.
If you’re new to exercise, or if you don’t have a safe path near you, start by marching in place. You can switch it up by changing your tempo to the beats of your favorite songs, or try stepping side to side to vary your movement and the muscles involved.
If you have space to walk around your neighborhood or a park, start slowly and work up to a moderate-intensity pace you can maintain for 10 minutes, then gradually increase to at least 30 minutes.
Our shop at Total Diabetes Supply offers a wearable pedometer if you’d like to estimate your steps or measure distance, but don’t want to invest in expensive tech like a smartwatch.
2. Lifting Weights
Not only can lifting weights help you build muscle and strength, but it can also help you stabilize blood sugar levels over time. Combining weightlifting with an aerobic activity like walking is a great way to maximize the benefits of exercise for type 2 diabetes management. Start slowly and lightly, then increase the weight gradually over time to avoid injury. Muscle soreness for a day or two is normal, but sharp pains are a sign that you may have overdone it.
Gyms are the best place to find resistance machines and free weights. Being new to the gym can be intimidating, but you can work with a personal trainer or an experienced workout buddy to help you gain confidence and learn ideas of what to do.
However, not everyone has access to a gym, and memberships can get pricey. Ask your doctor for online video programs they recommend for your fitness level. You don’t need fancy weights to get started — bodyweight or everyday weighted items (like a filled water bottle) can work just fine while you get used to different movements.
Our shop carries ankle weights that you can strap on your leg (or hold like a dumbbell) if you need more options. We recommend the CanDo Adjustable Cuff Ankle Weight, which allows you to modify the weight up to five pounds.
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3. Yoga
Doing yoga at home or in a group class is an effective way to improve joint mobility, muscle flexibility, and balance. It’s also a discipline that teaches breathwork and stress management, which can also help regulate insulin activity and manage type 2 diabetes. (3) But remember: Balance and flexibility work shouldn’t replace aerobic and resistance training.
There are many levels to yoga, including slow, relaxing routines and intense, sweaty sessions. Most yoga studios offer classes for all levels, and you can ask their staff where to start based on your experience. Or, if you don’t have access to a yoga studio, ask your doctor for home programs to help you get started safely.
4. High-Intensity Interval Training (HIIT)
People who are cleared to perform vigorous activity can try HIIT training. Instead of a prolonged aerobic activity (like walking for an hour), HIIT training involves short bursts of intense exercise followed by low- to moderate-intensity recovery periods.
You can do HIIT training with almost any aerobic exercise, including biking, rowing, or running. There isn’t an optimal HIIT method — as long as you vary your intensity between high and low intensities, you can reap benefits.
For example, if you want to do a 50-minute HIIT with walking and running, try this:
Start with a 10-minute dynamic warmup to get the blood pumping to your muscles
Walk for 3 minutes
Run for 3 minutes
Repeat 5 times
Finish with a 10-minute cool down to slow your heart rate back to normal
5. Sport
You can also consider trying a new sport for exercise. Some walking and lifting can feel repetitive, but mixing it up by participating in a sport can help you stay motivated and accountable. Some sports are more intense or technical than others, so finding the one that you enjoy is a matter of trial and error. But like HIIT, make sure you’re cleared to perform more vigorous activities.
Here are a few types of sports and their estimated intensity levels to help you understand which sports might be more involved than others: (4)
Doubles tennis (moderate)
Ballroom or line dancing (moderate)
Singles tennis (vigorous)
Competitive jogging or running (vigorous)
Cross-country skiing (low to vigorous, depending on effort)
Bottom Line
Exercise is one of the key ways to manage your type 2 diabetes and better control your overall health. You should aim to do 150 minutes of moderate-intensity activity per week, prioritizing aerobic and resistance exercise. Walking, lifting weights, yoga, HIIT, and sport are all great ways to stay active — but make sure you’re medically cleared for exercise if you have uncontrolled diabetes or want to learn how to stay safe during vigorous exercise.
Visit our store at Total Diabetes Supply to find products that can help you manage your diabetes and support your wellness goals.
References
Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., Horton, E. S., Castorino, K., & Tate, D. F. (2016). Physical Activity/Exercise and Diabetes: A position statement of the American Diabetes Association. Diabetes Care, 39(11), 2065–2079. https://doi.org/10.2337/dc16-1728
Weekly Exercise Targets | American Diabetes Association. (n.d.). https://diabetes.org/health-wellness/fitness/weekly-exercise-targets
Kolhe, N. R. C., Chaudhari, N. P. S., & Ghadage, N. P. K. (2025). Yoga as a holistic approach to diabetes management: addressing stress, metabolic balance and glycemic control. Journal of Ayurveda and Integrated Medical Sciences, 10(2), 263–272. https://doi.org/10.21760/jaims.10.2.37
International Sports Sciences Association. (n.d.). A Personal Trainer’s Guide to Metabolic Equivalents | ISSA. https://www.issaonline.com/blog/post/a-personal-trainers-guide-to-metabolic-equivalents
FAQs
Which diabetics should not exercise?
People with diabetes shouldn’t exercise if their doctor advises against it. Those with uncontrolled blood sugar or high-risk coexisting conditions, like heart disease, should talk to their doctor about steps toward safe exercise participation.
Can you still build muscle with type 2 diabetes?
Yes, you can and should do resistance training exercises to build muscle. Lifting weights, for example, is an effective way to challenge your muscles and improve blood sugar control over the long term.
What exercises should be avoided with diabetes?
Exercise recommendations vary person to person. In general, those with controlled type 2 diabetes can perform low- to moderate-intensity exercise without high risk for complications. However, people with more complicated type 2 diabetes or anyone who wants to perform vigorous workouts (like HIIT or intense sports) should get medical clearance first.
