Walking
If you have a supportive pair of shoes and a safe place to walk, you can start today. In fact, you can meet your recommended minimum target for aerobic fitness by going for a brisk 30-minute walk five days per week.
According to a 2021 review, walking can help people with diabetes lower their blood pressure, HbA1c levels, and body mass index.
Cycling
If you have lower joint pain, consider choosing low impact exercise. Cycling, for example, can help you meet your fitness goals while minimizing strain on your joints.
Swimming
Aquatic activities provide another joint-friendly exercise option. For example, swimming, water aerobics, aqua jogging, and other aquatic activities can give your heart, lungs, and muscles a workout, while putting little stress on your joints.
A 2017 review found that aquatic exercise can help lower blood sugar levels, much like land based exercise does.
Aerobic dance
Signing up for an aerobic dance or other fitness class might also help you meet your exercise goals. For instance, Zumba is a fitness program that combines dance and aerobic movements for a fast-paced workout.
A 2015 study found that women with type 2 diabetes were more motivated to exercise after taking part in Zumba classes for 16 weeks. Participants also improved their aerobic fitness and lost weight.
Climbing stairs
Going up and down stairs for 3 minutes about an hour or two after a meal is a good way to burn off blood sugar. You can do it anywhere there’s a staircase, like when you need a break from work.
Weightlifting
Weightlifting and other strengthening activities help build your muscle mass, which can increase the number of calories you burn each day. Strength training may also help improve your blood sugar control, according to the ADA.
If you want to incorporate weightlifting into your weekly exercise routine, you can use weight machines, free weights, or even heavy household objects, such as canned goods or water bottles.
Pilates
Pilates is a popular fitness program that’s designed to improve core strength, coordination, and balance. According to a 2020 study of older adult women with diabetes, it may also help improve blood sugar control.
Yoga
According to a 2016 review, yoga can help people with diabetes manage their blood sugar, cholesterol levels, and weight. It might also help lower your blood pressure, improve the quality of your sleep, and boost your mood.
Tai Chi
This ancient Chinese art uses slow, controlled movements -- along with visualization and deep breathing -- to build strength. It can also help with mobility, balance, and flexibility. This gentle exercise can also lower your stress level. It may also help prevent nerve damage in your feet.
Gardening
If the idea of traditional exercise isn’t for you, don’t worry. Time in your garden counts as both aerobic activity and strength training. It gets your blood going (since you’re walking, kneeling, and bending). It also builds muscles and helps your bones (since you’re digging, lifting, and raking). You’re also outside, where your stress levels can be lower.
