Your Guide to Exercise with Diabetes—Made Simple
When it comes to diabetes, exercise isn’t just about fitness—it’s about daily wellbeing, emotional balance, and better glucose control. But with so many types of workouts and advice out there, it’s easy to feel overwhelmed. That’s why we’re breaking it down to make movement feel doable, not daunting.
Why Exercise Matters for Women with Diabetes
- Boosts energy and mood
- Helps manage blood glucose and insulin sensitivity
- Lowers blood pressure and cholesterol
- Supports bone strength and muscle mass
- Helps prevent complications and supports healthy aging
Where to Start
1. Move More Throughout the Day
Start with small changes: stretch while watching TV, take walking calls, or try a short dance video. Even light housework or gardening counts!
2. Try Aerobic Exercise
Aim for 30 minutes a day, 5 days a week. Break it into 10-minute sessions if that works best for your schedule. Walking, biking, or even pickleball are all great options.
3. Add Resistance Training
Twice a week, work those muscles! You can do bodyweight exercises, lift light weights, or try resistance bands. Remember: don’t work the same muscle groups two days in a row.
4. Include Balance and Flexibility
Balance and stretching exercises reduce injury and improve mobility. Gentle yoga, standing on one leg, or using balance tools can be a great addition to your weekly routine.
Remember: choose activities you like, listen to your body, and check your blood glucose levels if you’re on medications that can cause lows. Most importantly—have fun with it!
Want to learn more about how to safely include exercise in your diabetes routine? Join one of our May Support Group Meetups! These casual online gatherings are led by women with diabetes and offer a supportive, no-judgment space to connect and learn—right from your couch.
