Often, starting a workout program for type 2 diabetes isn’t the problem; staying with the routine is. Try these tips from diabetes experts to keep you going strong.



There's no doubt that regular exercise is beneficial for people managing diabetes. At the most basic level, exercise increases insulin sensitivity, research shows, which affects weight and blood sugar levels.

While a pandemic may seem like an inopportune time to start prioritizing physical activity, it's anything but. The Centers for Disease Control and Prevention (CDC) reports that people with underlying health conditions, including those with diabetes are at higher risk for severe illness from COVID-19, especially among those whose condition isn't well managed. Thus, there's no better time to put your health first.

Why Exercise Is Important for Type 2 Diabetes Management

Insulin is a hormone made by your pancreas, and your body needs it to deposit glucose, which is the body's main source of energy, into your cells, says Jill Weisenberger, RDN, CDCES, who's based in Newport News, Virginia, and is the author of Diabetes Weight Loss — Week by Week. Exercise helps train the body to use insulin better long term, Weisenberger says.

Exercising can be as simple as taking a walk the trick is continuing to take those steps regularly to help you manage type 2 diabetes. Regular physical activity can help boost your weight loss efforts, and even a small amount of weight loss just 5 to 10 percent of your body weight can improve your A1C, according to John Hopkins Medicine.

Regular exercise can help reduce blood pressure and cholesterol levels, which helps lower your risk of heart disease, says Matthew Corcoran, MD, CDCES, an endocrinologist with Shore Physicians Group in Northfield, New Jersey, and founder of the Diabetes Training Camp in Lancaster, Pennsylvania.

How Much Exercise Do People With Diabetes Need?

According to the American Diabetes Association (ADA), most adults with type 1 and type 2 diabetes need at least 150 minutes of moderate-to-vigorous exercise every week, spread over a period of at least three days, with no more than two consecutive days of inactivity.

If you're physically fit and engage in high-intensity or interval trainings, you only need 75 minutes per week, notes the ADA.

It's also important to incorporate resistance training two to three days a week, with at least one day in between workouts. You should also avoid prolonged sitting by getting up and moving or stretching for a couple of minutes every half-hour.

People with type 2 diabetes who incorporated both aerobic and strength-training exercises into their routine experienced improved blood sugar control after just 12 weeks, according to a study published in February 2015 in the Journal of Sports Medicine and Physical Fitness. Participants also reported increased energy levels and improved self-esteem.

How to Stick With Your Exercise Plan

Knowing the many benefits of exercise doesn't always make it easy to keep up with your workout plan. If you're having trouble staying motivated, try these seven tips to maintain your momentum and make exercise a permanent part of your diabetes management routine:

1. Take Baby Steps When Beginning an Exercise Routine

If you're a couch potato who suddenly runs 5 miles on your first day of exercise, you'll be sore on day two  perhaps with blisters on your feet and ready to throw in the towel. Instead, if you're not used to being active, the ADA recommends starting slowly by walking 10 minutes each day at a comfortable pace. As your fitness levels improve, aim to add three to five minutes to your walking routine each week, until you reach a goal of 30 minutes of brisk walking, five days a week.

2. Choose a Physical Activity You Enjoy Doing

You're also more likely to stick with your exercise plan if it's fun, invigorating, and suits your abilities. For example, if you don't enjoy walking on a treadmill, it will be hard to stay motivated to step on it and stay on it every day. Yet, if you like walking briskly outside, as long as you have the proper gear for the weather, you're likely to make time for it every day, Weisenberger says. Trying new activities can also keep fitness fresh and exciting, Weisenberger notes.