Best Exercises For Diabetes

The people living with Type-2 Diabetes, which is a common disease nowadays, then regular exercise is the critical factor that can help them maintain a healthy life by reducing the blood sugar level. Regular physical activity can help keep you away from any health issues related to the heart.

Regular exercise may also help stop developing diabetes in those in the border-line of having diabetes. The ADA (American-Diabetes-Association) says people to do vigorously intense aerobic exercise for a minimum of 150 minutes per week. As per the association, this is also necessary to do a minimum of 2 sessions of high intensify training every week.

The workout results are not dependent on weight loss, but conformity with a workout program should be consistent for getting a better result. Suppose we are a beginner and planning to start a workout program, first of all.

In that case, we should consult with a specialist doctor to make sure if we have to take any particular precaution or if we have any restrictions for any specific workout. We should always start steadily and little by little.

For beginners having diabetes, there are some easy and trouble-free exercises. 10 of them are as follows:


Walking doesn’t need any costly exercise equipment or going to the gym for walking. A proper walking shoe and a secure place for walking are the basic requirements for walking. We can fulfill our daily aerobics need by a brisk walk for 30 minutes for five days per week.

According to a study of 2014, walking is a perfect type of exercise for people with type-2 diabetes for losing weight and lowering blood sugar.

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The people having Type-2 Diabetes may have arthritis in nearly 50% cases. These two types of syndromes have several risk factors like obesity.

People having Type-2 Diabetes may suffer from nerve damages, which results in joint pain. This condition is known as Diabetic Neuropathy.

The people who suffer from lower body joint pain should try out intense, intense exercise. Cycling is a perfect example of lower impact exercise. This kind of training not just helps to meet fitness goals but also reduces the risk of joint damages and pain.


The people who suffer from lower body joint pain should try out intense impact exercise. Cycling is a perfect example of lower impact exercise. It not only helps to meet fitness goals but also minimizes joint damages and pain.


Swimming is a kind of aquatic exercise, which is also a joint-friendly option. Other than swimming, there are many different aquatic exercises as Aqua Jogging, water aerobics, etc. These workouts fuel our muscles, lungs, and hearts with little pressure on our joints.

A study of 2017 founds that swimming and other aquatic workouts help to lessen blood sugar levels. These workouts fuel our internal body parts like muscles, lungs, and hearts with little pressure on our joints.

Team Sports

Team sports are an excellent initiative to keep us motivated. Team sports help us to socialize with people. Moreover, the commitment we make to our teammates may help us to find the motivation we need to show up every week.

Also, winning in team sports makes us motivated and allows us to continue.

Aerobic dance

Attending an aerobics dance class may help us to meet our exercise goal. For example, doing Zumba is the combination of aerobic movements and dance, making it a rapid-paced exercise.

A study of 2015 recommends that women having Type-2 Diabetes became more aggravated to work out after joining a Zumba class for sixteen weeks. They also lost weight and improved their body fitness.


Weight-lifting and various strengthening activities may help build our muscles and increase calorie burns every day. According to ADA, Strengthening activities may also allow us to control the blood sugar level.

For incorporating weight-lifting in our weekly workout plan, we can lift free weights, exercise on weight-machines, or even any heavy household things, for example, water bottles, canned goods, etc.

We may join a weight-lifting class or ask a professional trainer to guide learning about the safe and effective way of weight-lifting.

Resistance Band Exercise

Besides weight lifting, we can also do numerous muscle strengthening exercises. We can work out with the Resistance band for strengthening our body fitness and muscles.

However, before exercising with a resistance band, we must consult with a professional fitness trainer or join a fitness class that instructs how to work out with resistance band; otherwise, we can also watch videos over the internet to know about resistance band exercises.

Exercising with a resistance band can control blood sugar levels and increase body strength.


In calisthenics, we can use our body weight for strengthening our muscles. Some common forms of Calisthenics exercises are pull-ups, push-ups, lunges, abdominal crunches, and squats.

ADA suggests that we should give our body time to overcome the stress and take a rest day from strengthening activities among every session while doing muscle-strengthening.


For improving core strength, balance, and coordination, Pilates is one of the most popular types of workouts. A recent survey on elder women having Type-2 Diabetes finds that Pilates helped them to control blood sugar levels.

We can join a Pilate’s class or watch instructional videos for doing Pilates.


A study of 2016 finds that yoga helps maintain blood sugar control, cholesterol level, and weight. This one may also help to improve our sleep, blood pressure, and boost our mood.

However, doing yoga in the right posture is very important. We can join a yoga class, or there are numerous videos over the internet about yoga. People have options to hire any professional trainer to guide on proper and essential posture plus breathing techniques.

The Takeaway

For living a healthy life, regular fitness activity is significant not only for people with Type-2 Diabetes, although for all. People having Type-2 Diabetes problems can do the above workouts singly or make their own combined plan.

The exercise plan should be compatible with the exercisers’ body weight, age, sex, and fitness level; otherwise, it can cause harm rather than benefits to our health and body. However, it is essential to consult with them before heading towards any fitness plan.

Last Updated on January 1, 2023