How to exercise with type 2 diabetes: tips and movements for blood sugar management
Movement helps manage blood sugar and insulin sensitivity. Consider these tips and targeted exercises recommended by Hinge Health physical therapists.
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Exercise is one of the most powerful tools for managing diabetes, but knowing where to start isn't always easy. You might wonder which movements are safe, how exercise affects your blood sugar, or what to do if you have diabetes-related pain or fatigue.
But movement is one of the best ways to take control of your health. Regular exercise helps your body use insulin more effectively, which helps keep blood sugar levels more stable and steady.
"Movement engages your muscles, which helps them become more responsive to insulin," says Caitlin Shaw, PT, DPT, a physical therapist at Hinge Health. "When you move, your muscles use glucose (sugar) from your bloodstream for energy. This process helps lower your blood sugar levels naturally." This means that movement can become a sustainable, confidence-building part of your diabetes management plan.
Read on to learn more about the benefits of exercise for diabetes, plus simple targeted exercises recommended by Hinge Health physical therapists that are gentle enough to do every day.
A note on exercising with type 1 diabetes
While this article focuses on type 2 diabetes, movement offers powerful benefits for everyone. However, exercising with type 1 diabetes requires a more pre-planned approach.
If you have type 1 diabetes, your routine needs to be more closely monitored — specifically regarding your food intake, insulin dosing, glucose levels, and activity intensity. Keeping a log of this information can help understand your body’s response. And this can help you and your doctor come up with a personalized plan to exercise safely.
How exercise helps manage blood sugar levels
Regular physical activity does more than just burn calories; it changes how your body processes energy. Here’s a closer look at how movement supports blood sugar management:
Improves insulin sensitivity. Think of insulin as a key that helps sugar enter your cells. Exercise makes that key work better. This means your cells can more easily soak up the glucose they need from your bloodstream during and after activity.
Uses glucose for fuel. Your muscles are like engines. When you move, they pull glucose directly from your blood to use as energy. This acts as a natural way to lower your blood sugar levels.
Lowers HbA1c levels. Your HbA1c is a snapshot of your average blood sugar concentration over the past two to three months. Consistent movement — whether it’s strength training or walking — has been shown to improve this long-term number.
Supports heart health. Beyond helping balance your blood sugar, it strengthens your heart and helps manage blood pressure and cholesterol. This provides extra protection, as diabetes and heart disease are closely linked.
Best exercises for diabetes
There is no single “perfect” workout for diabetes. The best routine is one that includes a mix of different movements to support your body in different ways. Here are the top types of exercise recommended by Hinge Health physical therapists:
Aerobic exercise (cardio). Activities that get your heart rate up — like walking, cycling, swimming, or even dancing — help your body use insulin more effectively. Aim for about 150 minutes of moderate activity per week. This might sound like a lot, but you can break it down into 20-30 minute chunks. A good rule of thumb: Move at a pace where you can talk with some difficulty, but you can't sing a song.
Strength training. Building muscle is one of the best things you can do for blood sugar control. Muscle tissue acts like a sponge for glucose, burning significantly more sugar than fat tissue does, even when you are resting. Try to include resistance exercises — using bands, weights, or just your own body weight (like squats or lunges) — two to three times a week.
Flexibility and balance. Diabetes can sometimes affect the nerves in your feet (neuropathy), which changes how you sense the ground. Practices like yoga, tai chi, and gentle stretching help you maintain mobility and trust your footing. Incorporating balance moves helps you stay steady and confident on your feet, reducing the risk of falls.
When to exercise: timing for blood sugar control
While the “best” time to exercise is whenever you can fit it in, timing your movement strategically can help you get the most benefit.
Post-meal walks. Taking a short walk (even just 10 to 15 minutes) shortly after eating is one of the most effective ways to stave off a blood sugar spike. When you move while your food is digesting, your muscles soak up the sugar as it enters your bloodstream, easing rapid spikes.
Morning vs. evening. Morning exercise can help manage fasting blood sugar levels and start your day on a steady note. Evening workouts are great too, but be mindful of intensity. Vigorous exercise right before bed can sometimes cause blood sugar to drop overnight as your body recovers. If you love late workouts, checking your levels or having a small snack before bed can help.
Consistency is key. Your body loves routine. Exercising at the same time each day helps you learn exactly how your blood sugar responds, making it easier to predict your needs and manage your medications and snacks.
Exercise safety and monitoring for type 2 on insulin
If you have type 2 diabetes and you’re on insulin, monitoring your blood sugar isn't just a safety precaution — it's a tool that helps you understand exactly how your body responds to movement. If you don’t require insulin, checking blood sugar is optional, but it can help you optimize your exercise.
Here’s how to incorporate monitoring into your exercise routine:
Check before you start. Check your blood sugar 15 to 30 minutes before exercising. If you are below 100 mg/dL, your fuel tank might be a little low. Have a small carbohydrate snack (like a piece of fruit or a few crackers) to top it off before you move. If you’re regularly above 250 mg/dL, check for ketones using a home urine or blood test kit (common in type 1 diabetes, but also possible in type 2). If ketones are elevated, hold off on exercising and contact your diabetes doctor right away for additional guidance.
Monitor during long sessions. If you are exercising for longer than 60 minutes, check your blood sugar midway through the workout. It’s always smart to keep fast-acting carbs — like glucose tablets, juice, or hard candy — nearby, just in case you need a quick boost. It’s best to start out with shorter exercises and gradually ramp up to longer ones as tolerated.
Watch for the "afterburn." Exercise has a lingering effect. Because your muscles continue to pull sugar from your blood to refill their energy stores after a workout, your levels can sometimes drop hours later. Keep an eye on your numbers for a few hours post-exercise to stay steady.
While this is a helpful general guide, please check with your personal primary care physician or endocrinologist to confirm a safe exercise plan for you.
Creating a routine: How to start
Building an exercise routine doesn't mean you need a gym membership or fancy equipment. The secret is simply starting small and staying consistent. Even short bursts of movement can lead to big changes in your blood sugar control and overall energy. Consider these tips:
Check in with your team. If you’re new to exercise or have specific health considerations (like eye, kidney, or heart issues), keeping an open dialogue with your provider can ensure your plan is tailored to your needs.
Start low and go slow. You don't need to do it all at once. Begin with just 10 to 15 minutes of moderate activity, Dr. Shaw says. As you build strength and confidence, you can gradually nudge up the duration and intensity.
Listen to your body. If you ever feel dizzy, shaky, or confused, stop immediately and check your blood sugar. These can be signs of hypoglycemia (low blood sugar), so it’s important to pause and treat it if needed.
Protect your feet. Because diabetes can sometimes affect the sensation in your feet, supportive shoes are a must. Make it a habit to check your feet daily for blisters or irritation, especially after a workout.
Exercises you can do daily for diabetes management
Want expert care? Check if you're covered for our free program →- Squats
- Planks
- Banded bent over rows
- Straight arm pulldowns
- Seated calf raises
These exercises are designed to build full-body strength and stability, which helps improve glucose metabolism. "I love a full-body emphasis," says Dr. Shaw. "Engaging large muscle groups through the lower and upper body helps provide more area for glucose to be absorbed."
Try to do this as a sequence of exercises all together, suggests Dr. Shaw. "Start by doing one or two sets of 10 repetitions to get a full-body effect." Regular practice can help you feel stronger and more confident in your ability to manage your health. "Movement doesn't have to be intense to be effective," says Dr. Shaw. "Small, sustained movements can positively impact your blood glucose levels."
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
When to see a doctor
Managing diabetes is a team effort. While exercise is a powerful tool, if you have diabetes, please partner with a PCP or endocrinologist. Especially if you have type 1 diabetes, type 2 diabetes requiring insulin, or any diabetes that’s difficult to manage, it’s important to have a clear plan with your provider to ensure your exercise routine is safe for you.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
PT tip: Drink more water
Not only does staying hydrated support your athletic performance, it can also help keep your blood sugar levels steady — especially when you choose water over other beverages. While you might think swapping full-sugar soda for a diet version is a healthy move, research suggests that even diet drinks can impact weight and metabolism.
“Evidence shows that increasing water intake and subbing out diet drinks can help with diabetes management,” says Dr. Shaw. Specifically, research has found that for some people, replacing diet beverages with water can lead to greater weight loss and better glucose control. “Increase your water intake to the best of your ability,” encourages Dr. Shaw. “You're supporting your kidneys in flushing glucose out of your system.”
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
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Elek, D., Tóth, M., Sonkodi, B., Ács, P., Kovács, G. L., Tardi, P., & Melczer, C. (2025). The Efficacy of Soleus Push-Up in Individuals with Prediabetes: A Pilot Study. Sports (Basel), 13(3), 81. doi:10.3390/sports13030081
Hamilton, M. T., Hamilton, D. G., & Zderic, T. W. (2022). A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation. iScience, 25(9), 104869. doi:10.1016/j.isci.2022.104869
American Diabetes Association. (2025, June 20). Water Instead of Diet Drinks Associated with Two-Fold Rate of Diabetes Remission in Women [Press release]. https://diabetes.org/newsroom/press-releases/water-instead-diet-drinks-associated-two-fold-rate-diabetes-remission-women
Elek, D., Tóth, M., Sonkodi, B., Ács, P., Kovács, G. L., Tardi, P., & Melczer, C. (2025). The Efficacy of Soleus Push-Up in Individuals with Prediabetes: A Pilot Study. Sports (Basel, Switzerland), 13(3), 81. doi:10.3390/sports13030081
Reynolds, A. N., & Venn, B. J. (2018). The Timing of Activity after Eating Affects the Glycaemic Response of Healthy Adults: A Randomised Controlled Trial. Nutrients, 10(11), 1743. doi:10.3390/nu10111743
Feng, M., et al. (2025). The efficacy of resistance exercise training on metabolic health, body composition, and muscle strength in older adults with type 2 diabetes: A systematic review and Meta-Analysis. Diabetes Research and Clinical Practice, 222, 112090. doi:10.1016/j.diabres.2025.112090
Odegaard, A. O., Chang, J., Jiang, L., Rashid, S., Rydell, S., Mitchell, N. R., Bantle, A. E., Seaquist, E., Reikes, A., & Pereira, M. A. (2025). The Effect of Substituting Water for Artificially Sweetened Beverages on Glycemic and Weight Measures in People With Type 2 Diabetes: The Study of Drinks With Artificial Sweeteners (SODAS), a Randomized Trial. Diabetes Care, 49(2), 239–246. doi:10.2337/dc25-1516
Ask the Doctors. (2024, March 15). Taking a walk after eating can help with blood sugar control. UCLA Health. https://www.uclahealth.org/news/article/taking-walk-after-eating-can-help-with-blood-sugar-control
Centers for Disease Control and Prevention (CDC). (2024, May 22). Your Heart and Diabetes. Diabetes. https://www.cdc.gov/diabetes/diabetes-complications/diabetes-and-your-heart.html