Moving more with diabetes

How activity helps your blood sugar, heart and mood, how much to aim for, and how to stay safe from lows when you exercise with diabetes.

6 min read · last reviewed October 3, 2026

Moving your body is one of the best things you can do for diabetes. When your muscles work, they pull sugar out of your blood to use as fuel. Regular activity also helps your body use insulin better, so your blood sugar can stay lower for hours, and even into the next day. It's good for your heart, blood pressure, sleep, mood and energy, too.

You don't need a gym, special clothes or a lot of time. Every bit of movement counts.

How much should I aim for?

Diabetes Canada and the American Diabetes Association suggest that most adults with diabetes build up to:

• At least 150 minutes a week of aerobic activity that gets you breathing a bit harder, like brisk walking, cycling, swimming or dancing. Spread it over at least 3 days, and try not to go more than 2 days in a row without being active.
• Strength (resistance) exercises 2 to 3 times a week, working your main muscle groups. You can use your body weight, resistance bands, weights or machines.
• Less sitting. Getting up and moving for a few minutes every 30 minutes or so can help your blood sugar.

If 150 minutes sounds like a lot, don't worry. That's a goal to build up to over weeks or months. Starting with 10 minutes a day is a great beginning.

Something you can do today: Take a 10-minute walk after one of your meals.

Getting started safely

Most people with diabetes can start gentle activity like walking without seeing a doctor first, as long as they build up slowly. Talk with your team before starting something more vigorous, especially if you:

• have heart disease, or get chest pain, unusual breathlessness or dizziness when you're active
• have eye damage (retinopathy), since heavy lifting or straining may not be safe for some people
• have numbness in your feet, foot ulcers or foot deformities
• have kidney disease or high blood pressure
• take insulin or a sulfonylurea

Your team, or an exercise professional such as a kinesiologist or physiotherapist, can help you find activities that are safe and enjoyable.

Staying safe from lows

If you take insulin or a sulfonylurea (such as gliclazide or glyburide), exercise can sometimes make your blood sugar drop too low, during activity or up to 24 hours later. A few habits help:

• Check your blood sugar before you start. If it's low or close to low, have a snack with carbohydrate first. Your team can tell you your own "safe to start" number.
• Carry fast-acting sugar, like glucose tablets or juice, every time.
• Check again after exercise, and before bed if you were active in the afternoon or evening.
• Ask your team whether to adjust your insulin or snacks around exercise, especially for long or hard workouts.
• Wear medical ID, and let a friend know you have diabetes.

If you have type 1 diabetes and your blood sugar is high with ketones, don't exercise until you've treated it. Exercise can make it worse. Ask your team for your personal plan.

If you don't take insulin or a sulfonylurea, lows from exercise are uncommon.

Look after your feet

Diabetes can reduce feeling in your feet, so you might not notice a blister. To protect them:

• Wear well-fitting, supportive shoes and clean, dry socks.
• Break in new shoes slowly.
• Check your feet after exercise, including between your toes.
• Call your team if you see a blister, cut or sore that isn't healing.

If you have numb feet or foot ulcers, low-impact activities like swimming, cycling or chair exercises may be better choices.

Ideas to get moving

• Walk after meals, even for 10 minutes.
• Take the stairs, or park a bit farther away.
• Dance in your kitchen, garden, or play with your kids or grandkids.
• Try a community walking group, water aerobics or a diabetes exercise program.
• Do simple strength moves at home, like sit-to-stands from a chair, wall push-ups or resistance band exercises.
• During TV ads or work calls, stand up and move.

The best exercise is the one you enjoy and will keep doing.

Something you can do this week: Pick one activity you enjoy and put it in your calendar three times.

Stop and get help if

Stop exercising and call 9-1-1 if you have chest pain or pressure, severe shortness of breath, fainting, or signs of a stroke. Stop and treat a low if you feel shaky, sweaty or confused.

Questions to ask your care team

• What kinds of activity are safe for me?
• Do I need any tests before starting more vigorous exercise?
• What blood sugar should I have before I start exercising?
• Should I change my insulin or snacks on active days?
• Are there exercise programs for people with diabetes near me?

This article is general information, not medical advice. Talk with your health care team about your own situation. In an emergency, call 9-1-1 or your local emergency number.

In an emergency, call 9-1-1 or your local emergency number.

General information, not medical advice. It does not replace your own care team. If you think you or someone else is having a medical emergency, call 9-1-1 or your local emergency number. If you are in crisis or thinking about suicide, call or text 9-8-8 (Canada and the US).

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