6 Top Exercises for People With Diabetes

Diabetes is a health condition in which the body cannot secrete insulin. It is a hormone that helps the body store glucose or sugar as energy, because of which the level of glucose in different parts of the body rises to an abnormal level. This abnormal rise in the glucose level adversely affects the body’s metabolism, causing excessive urination, thirst, hunger, and problems with fat and protein metabolism.

The word “Diabetes” we hear more often nowadays and the prime reason behind this is the poor lifestyle. Exposure to unnecessary, unhealthy food items and lack of physical workouts are among the major reasons for which our body cannot secrete insulin. We have seen diabetes more common among people who are overweight or physically inactive.

Through proper diet and regular workouts, one can bring the body to its natural state, but this article will focus primarily on the workout perspective. Regular workouts have proven to bring down incredible results for people with diabetes, and the primary scientific reason behind this is how regular workouts impact cardiovascular health and overall body metabolism in the most positive way. But don’t worry, you don’t need to go to the gym or hire a professional trainer to perform these workouts. We can perform these workouts from the comfort of your home, taking a few extra minutes from your day. Let’s look at 6 workouts for people with diabetes.

6 Exercises For People With Diabetes

We all are well aware of how important workouts are. No matter you need to lose weight or you just want to have a healthy heart, workouts form an integral of attaining both. The positive effects of workouts on the cardiovascular system help diabetic patients maintain a healthy system. Though there are a handful of workouts possible to perform, we are here talking about 6 exercises for people with diabetes any diabetic patient irrespective of age, gender, and body type can perform these exercises.

1. Walking


One of the most basic kinds of movement that anyone needs to perform in their daily life, no matter whether he/she is in a mindset of getting fit or not. Walking is an effective workout for people with diabetes. According to scientific studies and statistics, walking can help to lower the glucose amount in the body to a considerable level, hence helping keep diabetes under control. An experiment conducted with 2 persons where both were subjected to the same meal, but one of them was subjected to walk for 30 minutes while the other rested in a position. The result was astonishing. It showed that participants who preferred to take a walk after the meals experienced around a 4 to 4.5 mmol/l increase in glucose level, while the participant that preferred not to walk rather to rest, experienced a number around 7 mmol/l increase in the glucose level after meals. This clearly shows how impactful walking can be for people with diabetes.


Yoga is a kind of body movement that combines the mental, physical and spiritual senses into coherence. Yoga basically coordinates breathing with mind and body in such a manner that sums up to better physical and mental health and senses. Yoga comes with several health benefits, and keeping diabetes under control is not an exception. Yoga helps in energizing pancreatic cells within the body, which starts the production of insulin secretion beta cells. Just like any other workout, yoga uses the body glucose as energy to perform the required stretches and movements, which helps in lowering the glucose level in the blood. Apart from that, Yoga also helps in weight loss, which is an essential part for curing diabetes.

3. Pilates

Pilates is a type of exercise that comprises low-intensity flexibility movements and muscular strength and other endurance and strengthening movements. Pilates is like yoga, but it emphasizes more on proper postural alignment, internal core strength, and muscle balance. Aided with other health benefits, Pilates also has positive effects in lowering the glucose level.

4. Swimming

We all are aware of what swimming is, Swimming is the movement of the body through water using arms and legs. But you don’t need to be an Olympic level swimmer to lower your blood sugar and keep diabetes under control. Swimming uses up the glucose as energy to perform up the stretches and movements, thus lowering the overall glucose level. Besides that, swimming also aids in boosting metabolism and losing weight, which also corresponds to diabetes control.

5. Cycling

Just like the other compound movements, cycling has also been of utter benefits for diabetic patients and the best part is you don’t need to leave your house for cycling using stationary cycles. According to a study, cycling for an hour helps to have worked on lowering glucose levels for the next 24 hours. No matter if you do stationary cycling or cycling with some value to the displacement, it will raise up the heartbeat working on the cardiovascular system by using body glucose as the fuel. Besides that, cycling also corresponds to weight loss to a greater extent, which further aids in controlling diabetes.

6. Weightlifting


No one is arguing with the health benefits of regular aerobic exercise for diabetes control. Walking, swimming, cycling, yoga can all help you keep your blood sugar level or glucose level in control and are even proven to improve overall health by bossing metabolism, but the importance of weight training or strengthening muscle movements in keeping diabetes and other health disorders under control can’t be denied.

Weightlifting and other weighted oriented exercises help improve overall blood-flow and strengthen muscle mass. This further helps in regulating the extra calories consumed every day and lower the glucose or sugar level in the body. But wait, that doesn’t mean you don’t need to lift tons of weight. You can start lifting a few kilograms using a bag pack or even water bottles if you don’t have access to dumbbells. Apart from lifting weights, various types of freehand movements like squats or walks can also be done with some weight behind the back. The only motive is to challenge your body and use up the excess glucose as energy to challenge the body and lift weight.


You can start lifting a few kilograms using a bag pack or even water bottles if you don’t have access to dumbbells. Apart from lifting weights, various types of freehand movements like squats or walks are a wonderful choice with some weight behind the back. The only motive is to challenge your body and use up the excess glucose as energy for the purpose.

We are all aware of the benefits that regular exercises and workouts bear. No matter how old you are or what body type you have, the wellness of your health is directly proportional to the amount of effort and dedication you put in while performing exercises and the importance enhances more if your body is unhealthy or is bearing a disease like diabetes.

No matter what type of diabetes you have Type 1 or Type 2, working out regularly can help you manage your weight and hence blood sugar level as well. Workouts not only help you keep your sugar level under control but also helps in maintaining proper health of the heart as well. Regular workouts have shown visible results to lower the risk of cardiovascular diseases in both non-diabetic and diabetic patients. Start working out today as regular working out is the next step towards a healthy version of yourself that you deserve.

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