The best exercise routine will depend on several factors, including:

• Type of diabetes
• Age
• Current fitness level
• Medications
• Blood sugar management
• Joint health
• Heart health
• Presence of complications such as neuropathy or eye problems

Here are some of the most commonly recommended types of physical activity.

1. Walking

Walking is one of the easiest and most accessible exercises for people with diabetes.

You do not need a gym membership or expensive equipment. A comfortable pair
of appropriate shoes and a safe place to walk may be enough to get started.

Why Walking Can Be a Good Choice

Walking:

• Uses large muscle groups
• Can be adjusted to different fitness levels
• Is easy to include in a daily routine
• Can be done indoors or outdoors
• Requires little equipment

The CDC suggests that people can begin with manageable activity, such as a
10-minute walk, and gradually build their routine.

Beginner Walking Plan

Tip: You can split your activity into shorter sessions if
one long walk feels difficult.

For example:

• 10 minutes in the morning
• 10 minutes after lunch
• 10 minutes in the evening

2. Strength Training

Strength training is not only for athletes or bodybuilders.

Resistance exercises can help build and maintain muscle strength and support
everyday activities such as climbing stairs, carrying groceries, and getting
up from a chair.

Adults with diabetes are generally encouraged to include resistance exercise
around two to three times per week on non-consecutive days.

Good Beginner Strength Exercises

Some beginner-friendly options include:

• Bodyweight squats
• Chair squats
• Wall push-ups
• Resistance band rows
• Glute bridges
• Seated shoulder presses
• Step-ups
• Light dumbbell exercises

Sample Beginner Strength Routine

Start with a level of resistance that feels manageable. Good form should
always come before heavier weights.

3. Cycling

Cycling is another useful aerobic activity that can be adapted to different
fitness levels.

You can choose:

• Outdoor cycling
• Stationary cycling
• Recumbent cycling

A stationary bike may feel more comfortable for some beginners because it
provides a controlled environment.

Cycling Tips

Start with:

• 10–15 minutes
• A comfortable resistance level
• A pace that allows you to speak in short sentences

Gradually increase the duration as your fitness improves.

If you experience balance problems or have specific complications affecting
your feet or legs, speak with a healthcare professional before choosing an
exercise routine.

4. Swimming and Water Exercise

Swimming and water-based exercise can be particularly appealing for people
who want a low-impact workout.

Water can reduce stress on the joints while still allowing you to move major
muscle groups.

Options include:

• Swimming laps
• Water walking
• Aqua aerobics
• Gentle water exercises

This may be a suitable option for some people with joint discomfort, although
individual medical considerations still matter.

5. Yoga

Yoga is often associated with flexibility, but many forms of yoga can also
involve strength, balance, breathing, and body awareness.

For people with diabetes, yoga may be a useful addition to a broader exercise
routine.

However, yoga should generally complement rather than completely replace
aerobic and resistance exercise.

Potential Benefits of Yoga

Depending on the type of practice, yoga may help support:

• Flexibility
• Balance
• Muscle strength
• Mobility
• Relaxation

The American Diabetes Association includes yoga among activities that may be
incorporated according to individual preferences, particularly for flexibility,
strength, and balance.

6. Low-Impact Cardio

Low-impact cardiovascular exercise can be a practical option for beginners or
people who prefer activities that place less stress on the joints.

Examples include:

• Elliptical training
• Low-impact aerobics
• Dancing
• Marching in place
• Step-based exercises

The goal is to choose an activity you can perform consistently.

A workout you enjoy is often easier to maintain than one you dread.

7. Bodyweight Exercises

You do not always need equipment to exercise effectively.

Bodyweight movements can help beginners develop strength and confidence.

Beginner Bodyweight Exercises

• Chair squats
• Wall push-ups
• Step-ups
• Glute bridges
• Bird-dogs
• Modified planks
• Calf raises

These exercises can often be adjusted to suit different fitness levels.

For example, a wall push-up may be an easier starting point than a traditional
push-up from the floor.

8. Balance Exercises

Balance becomes particularly important as we get older.

Older adults with diabetes may benefit from regular flexibility and balance
activities.

Examples include:

• Standing on one leg while holding a stable support
• Heel-to-toe walking
• Tai chi
• Controlled lower-body strength exercises

Never perform balance exercises in an unsafe environment or without support
if you are at risk of falling.