Introduction

Diabetes, a chronic condition that affects millions worldwide, involves difficulties in managing blood glucose levels. While medication and diet play key roles in diabetes management, exercise is an often overlooked, yet highly effective, tool. As an exercise physiologist, I’ve seen firsthand how regular physical activity can significantly improve the quality of life for people living with diabetes. In this blog, I’ll dive into the crucial role exercise plays in managing diabetes and why working with an exercise physiologist can make a difference.

Understanding Diabetes

Diabetes is a metabolic disorder characterised by high blood sugar (glucose) levels. The body either doesn’t produce enough insulin (Type 1 diabetes) or cannot effectively use the insulin it produces (Type 2 diabetes). Type 2 diabetes is the most common form and is closely linked to lifestyle factors, including inactivity and poor diet. Both types of diabetes can lead to serious complications such as heart disease, nerve damage, and eye problems if not properly managed.

Why Exercise Matters

Exercise is a powerful tool in managing diabetes. Here’s how physical activity benefits those with the condition:

• Improved insulin sensitivity: Regular exercise helps your cells become more sensitive to insulin, allowing the body to use glucose more effectively.
• Blood glucose control: Physical activity directly lowers blood sugar by stimulating glucose uptake into muscles, which can help stabilise blood glucose levels.
• Weight management: Exercise and Physical Activity aids in increasing energy expenditure, which can aid in weight loss or maintenance — a critical component for managing Type 2 Diabetes.
• Cardiovascular health: People with diabetes are at a higher risk of heart disease. Exercise strengthens the heart, improves circulation, and reduces the risk of complications.
• Mental health: Exercise also has positive effects on mental well-being, which can be especially beneficial for those with diabetes who may experience stress or anxiety related to their condition.

Exercise Physiology and Diabetes Management

As an exercise physiologist, my role goes far beyond just telling people to “move more.” When you come in for a session, we take the time to understand your unique health picture so that we can design a plan that works for you.

We’ll begin with a subjective assessment, where we talk about your medical history, current symptoms, medications (including how you manage your blood glucose), lifestyle habits, and any previous experience with exercise. We’ll also discuss your goals and expectations — whether it’s managing blood sugar levels, improving your energy, increasing strength, or simply moving more confidently.

Then, we move into an objective assessment. Depending on your needs, this might include tests to check your cardiovascular fitness, muscular strength, flexibility, and balance. These help give us a clear picture of where you’re starting from and what we should prioritise.

Based on this, I’ll develop a personalised exercise program tailored to your individual goals and health conditions. This may include walking, resistance training to improve insulin sensitivity, or aerobic exercise to support heart health — all adjusted to your current fitness level and confidence with movement.

Safe Exercise Guidelines for People with Diabetes

For people with diabetes, it’s important to exercise safely. Here are some general guidelines:

1. Aim for at least 150 minutes of moderate-intensity aerobic activity per week (e.g. brisk walking, swimming, cycling). This can be broken into smaller, manageable sessions.
2. Include resistance training at least twice a week to improve muscle mass, glucose control, and overall metabolic health.
3. Monitor blood glucose levels before, during, and after exercise to understand how your body responds.
4. Be mindful of hypo- and hyperglycaemia: Know the signs of low and high blood sugar (e.g. dizziness, fatigue, confusion for hypos) and how to manage them.
5. Foot care matters: People with diabetes often have reduced circulation and sensation in their feet, so it’s essential to wear proper footwear and check feet regularly for blisters or sores.
6. Start slow and gradually build intensity: If you’re new to exercise, begin with low-impact activities like walking and progress as fitness improves.

How to Get Started

If you’re living with diabetes and want to begin exercising, here are a few tips:

• Start slow: Begin with activities like walking or swimming that are gentle on the joints.
• Work with an Accredited Exercise Physiologist: AEPs are university educated health professionals trained to create tailored programs and ensure safety, especially for chronic conditions.
• Be consistent: You don’t need to go all out. Regular movement is what makes the biggest difference over time.

In Summary 

Exercise isn’t just about getting fit — it’s a critical part of diabetes management. From stabilising blood glucose to improving cardiovascular health and mental wellbeing, the benefits are massive. As an exercise physiologist, I’m here to help people living with diabetes find safe, enjoyable, and sustainable ways to move. It’s never too late to get started.

If you or someone you know is living with diabetes and would like support in starting an exercise program, feel free to reach out. I’m always happy to help guide people towards a healthier, more active lifestyle.