®Brisk walking
Walk at a pace where you can talk but are slightly out of breath. If possible, walk after meals; start slowly for a few minutes and slow down to finish.
At least 150 minutes a week; 10-minute bouts count too−0.67Average fall in HbA1c with structured exercise programmes, in percentage points (47 trials)
−0.89Average fall with more than 150 minutes of exercise a week; −0.36 with less
150 min + 2–3 daysRecommended weekly aerobic exercise and resistance exercise (American Diabetes Association)
589 millionAdults aged 20–79 living with diabetes worldwide; more than 90% have type 2
How much exercise?
The American Diabetes Association’s 2026 recommendations:
- At least 150 minutes a week of moderate or vigorous aerobic exercise, spread over at least 3 days with no more than 2 days in a row without activity. For people who are fitter, at least 75 minutes a week of vigorous or interval exercise may be enough.
- Resistance (strength) exercise on 2–3 non-consecutive days a week.
- Over the age of 65, flexibility and balance training 2–3 times a week.
- Breaking up long periods of sitting with short bouts of movement at least every 30 minutes.
Why does it work?
According to the American College of Sports Medicine’s 2022 consensus statement, regular aerobic exercise reduces both the time blood sugar stays high during the day and how high it is overall. Energy used after meals lowers blood sugar whatever the type or intensity of the exercise. The statement recommends that everyone with diabetes moves regularly, sits less and breaks up long periods of sitting with frequent bouts of movement.
To walk after meals, you can use the walk-after-meals timer.
What does the research show?
In a meta-analysis combining 47 randomised controlled trials, structured exercise programmes lasting at least 12 weeks lowered HbA1c by an average of 0.67 points: aerobic exercise by 0.73, resistance exercise by 0.57 and programmes combining the two by 0.51 points. In programmes with more than 150 minutes of exercise a week the fall was 0.89 points, and 0.36 points with less. Advice to “be more active” on its own did not lower HbA1c unless it was given together with dietary advice. The researchers judged the overall quality of the trials to be low.
Exercise does not replace medicines. When you start exercising regularly, the dose of some medicines, especially insulin or tablets such as gliclazide, may need to be reduced; make this decision together with your diabetes team.
To exercise safely
- Before you startThe American Diabetes Association recommends reviewing your cardiovascular risk factors before you start exercising. People at higher risk are advised to start with short, light exercise. Untreated advanced eye damage (proliferative retinopathy) can make some types of exercise unsuitable.
- Low blood sugarInsulin or some tablets such as gliclazide can lower your blood sugar together with exercise. If you check your blood sugar, check it before, during and after exercise; always carry a fast-acting source of sugar with you.
- Know the signsSweating, shaking, dizziness, hunger, a pounding heart, tingling lips and blurred vision can be signs of low blood sugar. If this happens, stop exercising and take some sugar.
- Protect your feetCheck your feet every day for cuts, bruises, swelling, sores and calluses; wear well-fitting shoes and clean socks, and do not walk barefoot.
- If you are not aloneIf you use insulin and exercise alone, tell someone where you are going and when you will be back.
Exercises at home
Six exercises for diabetes
These movements are an example of a home programme that combines walking with strength and balance training. The numbers of repetitions are general suggestions; your doctor or physiotherapist can set the right intensity for you. Do not hold your breath during the movements.
Sit-to-stand from a chair
Sit at the front of a sturdy chair. Stand up as you breathe out and sit down slowly as you breathe in. When it gets easier, cross your arms over your chest.
10–15 reps, 2–3 setsWall press-up
Place your hands on a wall at chest height. Bend your elbows to bring your chest towards the wall, then push away. When it gets easier, you can move to a kitchen worktop.
10–15 reps, 2–3 setsResistance band row
Fix the band to something sturdy or pass it under your feet. Keeping your elbows close to your body, pull the band towards you, squeeze your shoulder blades together and release slowly.
10–15 reps, 2–3 setsHeel raises
Hold on lightly to a worktop. Lift both heels together to rise onto your toes, then lower slowly. This strengthens the calf muscles and supports circulation.
10–15 reps, 2 setsSingle-leg balance
Holding on lightly to a worktop, stand on one foot; as it gets easier, hold on less. If your feet are numb, always hold on.
10–30 seconds, 3 times on each footFrequently asked questions
Will exercise replace my medicines?
No. Exercise helps lower blood sugar and is an important part of treatment, but it does not replace medicines. After you start exercising regularly, the dose of some medicines may need to be reduced; your diabetes team will decide this.
What time of day should I exercise?
According to the American College of Sports Medicine’s 2022 consensus statement, energy used after meals lowers blood sugar whatever the type or intensity of the exercise. In a study of 41 people with type 2 diabetes, walking for 10 minutes after each main meal was more effective than walking for the same total time once a day. Most important is choosing a time you can keep to regularly.
Is strength exercise necessary?
It is recommended. The American Diabetes Association recommends resistance exercise on 2–3 non-consecutive days a week, and adds flexibility and balance training 2–3 times a week for people over 65. Standing up from a chair, wall push-ups and resistance band exercises are enough to start at home.
How soon will I notice a difference?
Blood sugar can fall even after a single exercise session. The fall in HbA1c, the long-term marker, was shown in studies of programmes lasting at least 12 weeks. You can follow your progress with HbA1c tests at the intervals your doctor recommends.
What should I do if my blood sugar drops during exercise?
Stop straight away and take something that will raise your sugar quickly: a small glass of fruit juice or a sugary drink, or a few glucose tablets. Check again after 10–15 minutes; if it is still below 4 mmol/L (about 72 mg/dL), repeat. Once it has recovered, eat something longer-acting such as a biscuit, a sandwich or your next meal. If low blood sugar happens often, tell your diabetes team.
My feet are numb. Can I exercise?
Yes, but with precautions. The American Diabetes Association recommends checking for nerve damage, balance problems and a history of foot ulcers before you start exercising. Check your feet every day, wear well-fitting shoes and clean socks, and do not walk barefoot. If you have a sore on your foot, talk to your doctor before starting weight-bearing exercise.
For numbness and burning in the feet, see the diabetic neuropathy guide; for weekly strength training, see the home strength circuit.
When to seek help right away
In situations marked “emergency”, call 112:
- Low blood sugar with confusion, a seizure or loss of consciousness (emergency)
- Chest pain, severe breathlessness or feeling faint during exercise (emergency)
- Low blood sugar that does not improve after taking sugar and re-checking, or that keeps coming back
- A new sore, redness, swelling or change in the shape of a foot
Sources
- Kanaley JA, Colberg SR, Corcoran MH, et al. Exercise/physical activity in individuals with type 2 diabetes: a consensus statement from the American College of Sports Medicine. Med Sci Sports Exerc. 2022;54(2):353–368.
- American Diabetes Association Professional Practice Committee. 5. Facilitating positive health behaviors and well-being to improve health outcomes: Standards of Care in Diabetes—2026. Diabetes Care. 2026;49(Suppl 1):S89–S131.
- Umpierre D, Ribeiro PAB, Kramer CK, et al. Physical activity advice only or structured exercise training and association with HbA1c levels in type 2 diabetes: a systematic review and meta-analysis. JAMA. 2011;305(17):1790–1799. Haber: MDedge.
- Colberg SR, Sigal RJ, Yardley JE, et al. Physical activity/exercise and diabetes: a position statement of the American Diabetes Association. Diabetes Care. 2016;39(11):2065–2079.
- Reynolds AN, Mann JI, Williams S, Venn BJ. Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study. Diabetologia. 2016;59(12):2572–2578.
- International Diabetes Federation. IDF Diabetes Atlas, 11th edition. 7 April 2025.
- University Hospitals Coventry and Warwickshire NHS Trust. Physical activity and insulin: type 2 diabetes. HIC/LFT/2055/16, updated April 2025.
- Know Diabetes (NHS West and North London). Exercise and staying safe.
- NHS 111 Wales. Hypoglycaemia (low blood sugar). Updated 6 June 2025.
- NHS Orthotic Managers Group; Royal Berkshire NHS Foundation Trust. Foot care advice for people with diabetes. May 2025.