Walking is a low-impact activity that many people enjoy. Getting your steps can improve your blood pressure, glucose, and cholesterol levels. And 30 minutes of brisk walking –– or about 100 steps a minute –– is a great way to meet the ADA's recommendation for daily aerobic exercise.
You can also boost the intensity of your walks by adding activities like stair climbing. But if you weren't active before your diabetes diagnosis, consider starting slowly and gradually upping the pace.
With proper training –– and your healthcare provider's approval –– you can work your way up from brisk walking to running. This faster-paced activity has been linked to a reduced risk of high blood pressure, high blood sugar, and high cholesterol.
There's a reason stationary bikes have become so popular. Regular bicycling can improve everything from your heart and lung health to your balance and posture. But you don't need an expensive fitness bike to get started. You can grab an old bike and hit the outdoors or try a stationary bike at your local gym. And research shows that cycling can improve health outcomes for people who have diabetes.
Adding dance to your routine can make your workouts more fun. Dancing is a heart-healthy activity that can also improve your fitness and blood sugar levels. One study found that people with T2D who participated in a dance program were more motivated to stick to a routine than those who did a different fitness program.
There are plenty of reasons to take your workout to the pool. Water exercises like swimming are easy on the joints and may reduce blood sugar levels. They may also boost overall fitness, strength, and heart health in people with T2D.
With HIIT, you switch between short bouts of high-intensity activities and longer bouts of lower-intensity moves. You can add it to various exercises like running and cycling. If you have Type 2 diabetes, HIIT may decrease your fasting blood sugar.
This form of strength training uses weights or other equipment to build or maintain muscle mass and strength. And it may increase insulin sensitivity and glucose tolerance in people with T2D.
Yoga involves low-impact movement, meditation, and breathing. It can improve balance, flexibility, and strength. This is especially helpful for older people with T2D who might be at greater risk of falling. The practice may also help you manage your blood sugar and cholesterol levels.
Tai chi also combines low-impact moves, meditation, and breathing techniques. The ancient practice promotes better balance, range of motion, and overall well-being. And adding it to your fitness routine may lower your blood sugar.
Another low-impact form of exercise, Pilates earns a spot on this list for good reason. It uses repetitive movements and breath control to strengthen your core and improve your balance and posture. And a study showed that practicing Pilates helped participants with T2D control their blood glucose.
If you're spending time at home, there are lots of ways to get active and keep moving that much more. How about doing:
Staying connected with others can also help with both your physical and mental health, so why not get moving with your family or friends? Although this can only happen virtually for now, the online workouts we’ve suggested could take place over Zoom, Facetime or through other apps.
It’s surprising how a slight change of routine can increase your physical activity levels and help you feel better when you’re living with diabetes. This could include:
Keeping active at work when you have diabetes is important, especially if you have to sit down in front of a computer for a long time. Although many of us are working from home right now, you may still want to try:
You could try starting up a new physical activity hobby. It’ll help you manage your diabetes and feel good. Some ideas include:
You may also want to take a look at our fundraising events - there’s a big range to choose from throughout the year, involving walking, swimming, cycling and lots more. We organise these to help you get active and raise money, so we can keep working towards a world where diabetes can do no harm.