It’s not new news that Type 2 Diabetes is on the rise, affecting millions of people worldwide. Besides family history – diet and physical inactivity can also play a significant role in the development of Type 2 Diabetes.

Close-up of unrecognizable latin friends tying sneakers. Athletic shoes concept.

As a registered dietitian and certified diabetes educator, I have found that some folks with diabetes view exercise as yet another chore on top of managing their condition. We often thing that exercise has to be grueling and exhausting, when in reality it’s about finding something enjoyable that you can stick with. It doesn’t have to be a strenuous gym session – even low-impact exercises such as walking or swimming can make a difference in managing Type 2 diabetes and maintaining general health and well-being.

How does physical activity affect type 2 diabetes?

According to the World Health Organization, consistent exercise can help prevent and manage type 2 diabetes. Being active not only makes your body more sensitive to insulin (the hormone that allows cells in your body to use blood sugar for energy), but also keeps blood sugars stable — all of which help manage diabetes, and lower the risk of heart disease and nerve damage. The good news is that when your body becomes more responsive to insulin, it starts to improve insulin resistance (not the same as reversing insulin resistance).

How much exercise should a person with type 2 diabetes do?

According to the American Diabetes Association, engaging in at least 150 minutes of moderate-intensity physical activity per week support significant health benefits. Additionally, strength training 2-3 times per week can also improve diabetes management and help rev up metabolism.

If you’re just starting out, it’s important to speak with your healthcare provider before jumping into any new physical activity routine.

Nutrition and physical activity go hand in hand.

A healthy diet pattern is key to managing Type 2 diabetes, and combining physical activity with a nutritious meal plan provides the most benefits. This might seem tough, though, as oftentimes you may feel restricted with your food choices. However, it’s important to find a balance; this doesn’t mean getting rid of all carbs but rather finding the right amount of proteins, carbs, and healthy fats to support your body. Experimenting with diabetes-friendly meals and snacks and striving to include more nutritious sources of carbohydrates – that are evenly spread throughout the day can ultimately help with blood sugar control.

Vegetables harvest in garden. Basket with vegetables, bunch of beetroot and carrot, tomatoes and pumpkins.

When things get in the way of physical exercise

We all have busy schedules, and our health can sometimes be put on the backburner. If you have trouble fitting in exercise, keep in mind that even small bouts of activity offer health benefits.

Break up that 150 minutes of moderate-intensity physical activity each week into shorter chunks if needed. Everyday tasks like taking the stairs instead of the elevator, and carrying your grocery shopping can also make a difference.

With a chronic condition, though, it isn’t a walk in the park.

Type 2 Diabetes can contribute to low energy levels and fatigue, making it seem impossible to be active. The very thought of exercise can often be confronted with feelings of fear and frustration. Mind you, managing blood sugar levels can be tough, and for some, adding physical activity to the mix might make it more challenging. Not to mention, diabetes-related complications like nerve damage may limit mobility.

It’s important to note that exercise is not a one-size-fits-all approach — finding the right kind and amount of physical activity for your body can be challenging. That’s where consulting with a healthcare team member, like a registered dietitian or certified diabetes educator, can be beneficial. Together, you can come up with a plan that takes into consideration any limitations or barriers and find safe and effective ways to incorporate exercise.

Start small — maybe it’s taking a 10-minute walk each day, then gradually increasing it over time, or perhaps finding an activity that is enjoyable, like dancing.

Overcoming barriers and getting regular exercise is an important part of managing Type 2 Diabetes. If you find yourself struggling to get started or maintain momentum, here are some tips that may help.

“I don’t have the motivation!”

  • Set small, realistic goals and track your progress. It will help you feel a sense of accomplishment.
  • Recruit a friend or family member to join in on your physical activity — it can make exercise more enjoyable and hold you accountable.
  • Try different types of physical activity until you find what works best for you.
young pretty woman person are happy and enjoy with music by using earphone for listen a sound audio in bedroom at home, relax and fun lifestyle with a song melody, house entertainment headset concept

I’m afraid of my blood sugar level dropping during exercise.”

  • Check your blood sugar levels before and after physical activity. For some folks, during exercise, blood sugar may drop too low (known as hypoglycemia), so it’s important to monitor and have a snack and glucose tablets on hand if necessary.
  • Be sure to stay hydrated during physical activity, as dehydration can also contribute to low blood sugars.
  • Consult your healthcare team about any medication adjustments before incorporating physical activity.
  • Have a small snack before starting, like a piece of fruit or nuts, to keep your blood sugars stable.

Severe hypoglycemia can cause you to pass out and can even be life-threatening. That’s why it’s important to talk to your medical team and discuss ways to manage severe hypoglycemia and have a treatment plan in place.

“I just don’t have time!”

  • Make physical activity a priority — schedule it into your daily routine and treat it like any other important appointment.
  • Find ways to incorporate physical activity into your daily routines, such as walking or biking to work, taking the stairs instead of the elevator, carrying your grocery bags or using commercial breaks during TV time for some squats or other movements.
  • Don’t feel like you need to spend hours at the gym — even short bouts of physical activity, spread throughout the day, can add up.

“I have limited mobility.”

Talk to your healthcare team about any limitations or restrictions, and they can work with you to find safe and effective exercises that work for your individual needs.

  • Consider using assistive devices, like a cane or walking with a partner for support.
  • Modify exercises as needed — try using bands or exercise balls instead of weights, or try seated exercises.
  • Work out in the water for low-impact exercises, like swimming or water aerobics.
  • Warm up and cool down to prevent injury and muscle soreness. Frequent breaks may also be necessary to prevent strain or discomfort.
Someone raking leaves on the grass.

Food for thought

Type 2 diabetes can be tricky to manage, but regular physical activity is key. It might seem like a lot at first, but making small goals and working up from there with the help of friends or family is the way to go. And if you don’t enjoy one type of exercise, that’s okay. Just try something else until you find an activity that feels good for you. Plus, it’s important to stay hydrated by drinking lots of water and monitoring your blood sugar while exercising. Of course, check in with your doctor about any physical limitations or restrictions so they can advise on safe and effective exercises for you.

Remember, regular exercise is a powerful tool to manage and live well with diabetes. And there is no better time to start than now.

Stay well, friends. And remember, you got this!

How do you incorporate physical activity into your daily routine? Share your tips in the comments below.

Desi~liciously Yours, Shahzadi