Exercise and Blood Sugar: A Practical Guide for Beginners

If you're managing diabetes, you've probably heard a hundred times that exercise is good for you. But how does it help? When should you exercise? And what if you haven't worked out in years?

Let's break down everything you need to know about exercise and blood sugar—no jargon, no judgment.

How exercise affects blood sugar

When you move your body, your muscles need energy. They pull glucose from your bloodstream to fuel the activity. This lowers your blood sugar naturally—no medication required.

Regular exercise also makes your cells more sensitive to insulin, which means your body needs less insulin to move glucose into cells. Over time, this can improve your A1C and overall glucose control.

But here's the catch:

Intense exercise or long workouts can sometimes raise blood sugar temporarily because your liver releases stored glucose to fuel the effort. This is normal and usually comes back down within an hour or two.

Best types of exercise for diabetes

Aerobic exercise (cardio)

Walking, biking, swimming, dancing—anything that gets your heart rate up. Aim for 150 minutes per week (that's 30 minutes, five days a week). Even 10-minute walks count.

Resistance training (strength)

Lifting weights, resistance bands, bodyweight exercises. Building muscle helps your body use glucose more effectively. Aim for 2-3 sessions per week.

The best exercise? The one you'll actually do.

Don't force yourself to run if you hate running. Try different activities until you find something enjoyable—or at least tolerable.

When to check your blood sugar

• Before exercise: Always. If you're below 100 mg/dL, have a small snack. If you're above 250 mg/dL and have Type 1, check for ketones and skip the workout if they're present.
• During long workouts (60+ minutes): Check every 30-60 minutes if you're doing intense or prolonged activity.
• After exercise: Check 1-2 hours later to see how your body responded. This helps you learn your patterns.

Tips for exercising safely

• Start small. If you're new to exercise, begin with 10-minute walks and build from there.
• Carry fast-acting carbs (glucose tabs, juice, candy) in case of a low.
• Stay hydrated. Dehydration can raise blood sugar.
• Wear comfortable shoes and check your feet after exercise (especially if you have neuropathy).
• Tell someone you're exercising, especially if you're working out alone.
• Talk to your doctor before starting a new routine, especially if you have complications.

What if I hate exercise?

First: you don't have to love it. You just have to do it. But here are some ways to make it less miserable:

• Listen to music, podcasts, or audiobooks while walking.
• Exercise with a friend or join a class for accountability.
• Break it into chunks: three 10-minute walks throughout the day count the same as one 30-minute walk.
• Focus on how you feel after, not during. Most people feel better, sleep better, and have more energy.

Final thoughts

Exercise is one of the most powerful tools for managing diabetes. It doesn't have to be intense or time-consuming—just consistent.

Start where you are. Move a little more today than you did yesterday. Your blood sugar (and your future self) will thank you.