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Managing Diabetes Through Exercise

A Path to a Healthier Life

If you’re living with diabetes, you’re not alone. According to the World Health Organization, over 422 million people worldwide have diabetes, and the numbers are rising (1). But here’s the good news: exercise can be a powerful tool in managing all types of diabetes. 

Why Exercise Matters in Diabetes Management

Exercise is not just for athletes or fitness enthusiasts; it’s a critical component of diabetes management. Here’s why:

Improved Insulin Sensitivity: When you exercise, your muscles become more sensitive to insulin, the hormone that regulates blood sugar. This means your cells can better absorb and use glucose, helping to lower blood sugar levels (2).

Lowering Blood Sugar: Exercise can lower blood sugar levels both during and after physical activity. For many people, this means reduced reliance on medication (2).

Weight Management: Regular physical activity can help with weight loss or maintenance, which is essential for those with type 2 diabetes. Even modest weight loss can lead to significant improvements in blood sugar control (2).

Reduced Cardiovascular Risk: Diabetes increases the risk of heart disease. Exercise helps improve heart health by reducing cholesterol levels, lowering blood pressure, and strengthening the heart muscle (3).

Stress Reduction: Managing diabetes can be stressful. Exercise releases endorphins, which help reduce stress and improve mood (4).

Regular exercise can also help prevent or delay the onset of type 2 diabetes and gestational diabetes (2).

What type of exercise can help you manage your diabetes? 

The type of exercise that works best for managing diabetes can vary from person to person. 

Prolonged regular exercise will be a key component in helping you manage your diabetes. So, finding activities that you enjoy and doing them on a regular basis, is crucial for helping you build a sustainable exercise routine. 

Some options of activities you can start doing today are: 

Aerobic Exercises:

Activities like brisk walking, cycling, swimming, and dancing can help lower blood sugar levels and improve cardiovascular health.

Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise (2).

Strength or Resistance Training:

Resistance exercises like weight lifting or bodyweight exercises (e.g. push-ups, squats) help build muscle mass and improve insulin sensitivity.

Include strength training exercises at least two days a week (2).

A combination of aerobic exercise and resistance training will have the biggest impact on managing blood sugar levels and overall health (2).

Flexibility and Balance Training:

Yoga and tai chi can improve flexibility, balance, and reduce stress.

Incorporate these activities into your routine to enhance overall well-being (2).

Safety precautions when exercising with diabetes

Before starting a new exercise program, especially if you have diabetes, it’s essential to take some precautions:

Consult Your Healthcare Team: Talk to your doctor,  a certified diabetes educator or an exercise physiologist before beginning a new exercise routine. They can help you determine what activities are safe and provide guidance on blood sugar management.

Monitor Blood Sugar: Check your blood sugar before and after exercise to understand how your body responds to these activities. This information can help you adjust your medications or insulin doses accordingly (3).

Stay Hydrated: Dehydration can affect blood sugar levels. Drink plenty of water before, during, and after exercise (4).

Carry Snacks: Always have a source of fast-acting carbohydrates (e.g., glucose tablets) on hand in case your blood sugar drops during exercise (3).

If you’re ready to take control of your diabetes, exercise is a great way to start. Reach out to an exercise physiologist to help you with a personalised exercise plan and support on your journey to better diabetes management. 

Don’t let diabetes hold you back; let’s work together to build a healthier, happier future.

[lightweight-accordion title=”References“]

World Health Organization. (2021). Diabetes. https://www.who.int/news-room/fact-sheets/detail/diabetes

Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., . . . Tate, D. F. (2016). Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care, 39(11), 2065-2079. https://diabetesjournals.org/care/article/39/11/2065/37249/Physical-Activity-Exercise-and-Diabetes-A-Position

Diabetes Australia. (n.d.). Exercise. https://www.diabetesaustralia.com.au/living-with-diabetes/exercise/

Diabetes UK. (2021). Exercise. https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/exercise

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Walter White

Manager of good vibes
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Being active has taken on a whole new meaning and I am 100% here for it. I like to fink I’m pretty active, and I keep up de vibes during team meetings – just making sure everyone’s hands are always moving (across my butt) because I know dat any exercise is good exercise. I keep close to everyone, real close, just to keep dem on their toes when dey walk by too.
Fings are always better when I am der so if you need some good vibes, I will be der for you.
Brb just going to have a snooze.
Love and licks,
Wally

Ailish Rice

Exercise Physiologist
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I have always imagined I would go into a career that combined my passion for exercise with the opportunity to help people, and I found my perfect match in Exercise Physiology!
My role has progressed over the last few years, from coaching gymnastics, to becoming a strength and conditioning coach, and now an Accredited Exercise Physiologist.
As Be Physiology, I can apply my knowledge and skills to support clients living with neurological conditions, chronic illnesses, pain or injuries.

As both a participant and an EP, I have a keen interest in CrossFit, clinical Pilates, women’s health, and all things exercise-related! Ultimately, I am eager to support a diverse range of clients through their rehabilitation and towards their individualised goals, using movement as medicine.
Eddie Carroll

Eddie Carroll

Exercise Physiologist

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Growing up, sport and physical activity were simply a part of life and not much has changed since. These days you’ll find me in the gym, playing social volleyball, soccer, or out watching the footy. That lifelong love of movement is a big part of what drew me to Exercise Physiology, and it’s something I bring into every session.

I work primarily with neurological and neurodevelopmental populations, including NDIS participants, and I find this work genuinely rewarding. Seeing someone move better, feel more capable, or achieve a goal they weren’t sure was possible is what drives me as an exercise physiologist.

I’m not focused on a particular diagnosis; I’m focused on the person in front of me. We all have things we want to achieve, and sometimes that means overcoming daily frustrations that others might overlook. I believe in listening, then building a specific program for you.

Exercise is one of the most underutilised tools in healthcare, if you’re ready to use it, I’d like to help!

Benji Wilksch | Mobile Exercise Physiologist

Benji Wilksch

Exercise Physiologist

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Hi, I’m Benji! 

I love being able to use my passion for health, fitness, and exercise to support people in moving and feeling their best. As an Exercise Physiologist, I’m lucky to do this every day. Sport and exercise have always played a big role in my life, with interests spanning cricket, athletics, and cross‑country running. These days, you’ll often find me strength training in the gym, running distances from 5km through to marathons, or taking on the occasional HYROX event.

Outside of work, I enjoy catching up with friends over a great coffee or unwinding by playing guitar.

Before joining Be Physiology, I worked as a strength and conditioning coach and group fitness coach. Since graduating university, I’ve stepped into my role as an Exercise Physiologist and strongly believe that movement is medicine — it has the power to make a real difference for a lot of people. I have a particular interest in neurological and musculoskeletal rehabilitation, but ultimately, I’m passionate about helping anyone improve their confidence, function, and quality of life. I’m excited for what the future holds at Be Physiology.

Brittney White

Co-founder / Operations manager
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I’m NOT an exercise physiologist, but I do take my hat off to my team and get to admire the work they do each and every day. Be Physiology means that we’re able to apply our passion, and our experience, to make exercise physiology more accessible to the people who need it the most.
You might hear the team describe me as ‘the person who does everything else’, and that can be translated to ‘marketing and operations’. My background is marketing and business, which I’ve lived and breathed since 2011. I’ve worked in both the agency and corporate spaces, across many industries, with many amazing people and now with Be Physiology, I get to explore the health industry further and continue to meet the most incredible people who are the ones to define motivation.
If you’ve met Harry and our amazing exercise physiologists, you’d know that they don’t really need marketing – they’re genuine, have ridiculous amounts of charisma, knowledgeable, and extremely passionate about helping people to be a better version of themselves. But, sometimes getting an introduction is the hardest part and that’s where I come in.
If you want to chat, a coffee, a laugh, I’m always here to make one or all of them happen.
So call me and let’s keep sharing the love!

Harry White

Co-founder / supervisor
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The longer you work as an Exercise Physiologist (EP), the more you understand just how amazing exercise is for everyone, without exception. You also get to meet and work with people who have completely changed their lives through their own consistency and determination, this is when you realise that this is more than a job. It saves lives.
My expertise is spinal cord injuries and neurological disorders and helping clients to achieve an improved quality of life through rehabilitation and functional training. Rehabilitation for spinal cord injuries and neurological disorders can be slow but incredibly rewarding for clients when results are achieved, no matter how small. Assisting people through learning useful skills and functional training is the most important role that an EP can play to help people lead a more fulfilled life.
My perspective is different now to when I started, now when I see all the EPs graduating every year and getting excited knowing that they too will get the opportunity to be a part of something special.
Our team is full of people that want to be amazing EPs and who are striving to be the best, there is no better culture than that!
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