Regular physical activity is an important part of a healthy lifestyle and plays a valuable role in diabetes management. Exercise can support cardiovascular fitness, muscle strength, insulin sensitivity, mobility and overall well-being.
What Does the Evidence Say?
Current diabetes guidelines recommend regular physical activity for most adults living with diabetes. The American Diabetes Association recommends that most adults with type 1 or type 2 diabetes aim for at least 150 minutes of moderate-to-vigorous aerobic activity per week, generally spread over at least three days.
Resistance exercise is also important. Adults with diabetes are generally encouraged to include 2–3 resistance-training sessions per week on non-consecutive days.
Research has shown that structured exercise can improve glycemic outcomes in people with type 2 diabetes. Combining aerobic activities—such as brisk walking, cycling or swimming—with resistance training may provide additional benefits.
Regular movement throughout the day matters too. Breaking up prolonged periods of sitting with standing, walking or other light activity can support metabolic health.
Exercise and Type 1 Diabetes
People living with type 1 diabetes can enjoy the many health benefits of exercise, but blood glucose responses to physical activity can vary.
Exercise type, duration, intensity, insulin levels, food intake and starting glucose levels can all influence the response. Some activities may lower glucose levels, while high-intensity exercise can sometimes cause a temporary rise.
For people using insulin, glucose monitoring and individualized strategies for insulin and carbohydrate intake may be necessary for safe exercise.
NJZ Wellness Takeaway
Movement does not need to be extreme to be meaningful.
Walking, resistance training, cycling, swimming, dancing and other enjoyable forms of movement can all contribute to a healthier lifestyle. The goal is to find safe, sustainable activities that can become part of everyday life.
References
American Diabetes Association Professional Practice Committee for Diabetes. (2026). Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes—2026. Diabetes Care, 49(Suppl. 1), S89–S131.
Diabetes Canada. Exercise & Activity. Diabetes Canada.