Let's talk about Diabetes....
If you live with diabetes (or prediabetes), you’ve probably been told that “exercise is good for your blood sugar.” True — but it’s even better than that!
Exercise is one of the most powerful tools we have to help older adults! It can:
- improve blood sugar management (both short- and long-term)
- maintain strength for daily life (stairs, transfers, carrying, balance)
- protect heart health
- reduce falls risk
- support energy, mood, and sleep
The best part: you don’t need “perfect” workouts. You need the right dose of movement, done consistently, and progressed safely over time.
Why exercise helps blood sugar
When your muscles work, they use glucose (sugar) for fuel — and they become more sensitive to insulin afterwards. That means your body can move sugar out of the bloodstream and into the muscles more effectively, which ultimately helps to decrease your blood sugar levels.
Two key takeaways:
- A single bout of activity can lower blood sugar for hours afterwards.
- Regular exercise can improve long-term markers (like A1C), blood pressure, and cholesterol — which matters a lot for healthy aging!
Long periods of sitting can make blood sugar harder to manage — even if you do a workout later. If you're not a regular 'exerciser', I know it can feel overwhelming to get into a consistent exercise routine. Here's a 'quick win' to get you moving in the right direction: break up your time spent sitting.
- Try this “small but mighty” habit:
- Every 30–60 minutes, do 2–5 minutes of light movement:
- walk around the house or march in place
- do a few sit-to-stands
- stand up & take a few deep breaths as you raise your arms overhead
- do gentle calf raises or side steps at the counter
- practice getting on & off the floor
These “movement snacks” add up and can make a meaningful difference!
The best exercise for diabetes
Technically, the best exercise is the one you actually do! But if you can get into a consistent rhythm of exercise, most people do best when they include all three types:
1) Aerobic or 'cardio' for circulation + heart health
A helpful target is accumulating ~150 minutes per week of moderate-intensity activity, broken into smaller sessions (ex: 20–30 minutes most days).
Examples:
- brisk walking (indoors or outdoors)
- cycling
- swimming or aquafit
- low-impact classes where you feel moderately challenged
2) Strength training for function + independence
Strength training helps your muscles store glucose more effectively and protects the strength you need for daily life. Try these functional exercises, and add resistance to challenge yourself:
- sit-to-stand from a chair
- step-ups (stairs or a stable step)
- wall/countertop push-ups or rows with a band
- heel raises
- weighted carries (holding light-to-moderate weights safely)
- getting on & off the floor
Aim for strength work 2–3 days per week, even if it’s only 15–25 minutes.
3) Balance + mobility for fall prevention
Diabetes can be associated with nerve changes (especially in the feet) and reduced sensation, which can affect balance. Balance training is a key part of staying safe and confident. Challenge yourself with balance exercises like these:
- tandem stance (one foot in front of the other, near a counter)
- single-leg stance with minimal support
- heel-to-toe walking along a hallway
- gentle ankle and calf mobility work
Safety tips:
1) Exercise is safe for most people, but a few smart precautions matter if you use insulin or certain diabetes medications. Some medications can increase the risk of low blood sugar (hypoglycemia) with activity. So be sure to:
- Keep fast-acting carbs available (e.g., glucose tabs/juice)
- Check your blood sugar as advised by your diabetes care team
- Pay attention to symptoms like shakiness, sweating, dizziness, confusion, or sudden fatigue
2) When it comes to diabetes, foot care matters. If you have reduced sensation, foot pain, or a history of ulcers, be sure to:
- choose supportive footwear
- inspect feet daily (or ask a family member to help)
- start with lower-impact options (stationary bike, walking on even surfaces)
- get guidance if you notice skin changes, wounds, or increasing pain
3) If exercise hasn’t been part of your routine recently, start with what you can do safely today. Consistency matters more than intensity at the beginning — and progress can be small and steady. Start lower, progress slower!
If you’re already active, the next step is making sure you’re challenging your muscles enough to maintain (or build) strength.
Remember - Exercise doesn’t need to be extreme — it needs to be appropriate, consistent, and progressed safely. If you’re not sure where to start, our PhysioCare at Home team can help you choose the right exercise plan based on your goals, balance, joint health, and diabetes considerations.
Call us today! Get an individualized Assessment & Treatment Plan with one of our amazing Therapists TODAY, so we can help you improve your mobility, strength, balance, and confidence — all from the comfort of your home.
Book an Appointment with us today!
To Your Health,
Jillian
Physiotherapist & Clinical Director
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