Moving more is very important for controlling diabetes and preventing complications, but it can be challenging and worrying. Here is lots of information to help you.
Energetic movement doesn’t have to be strenuous, it simply means moving your body enough to feel slightly warmer and breathe a bit more heavily. A simple way to tell: you should still be able to talk, but not sing.
The key is to start at a comfortable level and build gradually. Avoid vigorous activity to begin with and until you are confident at moderate intensities and have been for several months.
Strength movement does more than build muscles, it supports your whole health.
It helps maintain the muscles that keep you steady and independent, improves your metabolic health, reduces inflammation, and can even lower your risk of diseases like heart disease and cancer.
You don’t need to lift heavy weights to get the benefits.
Balance movements reduce the risk of tripping or falling. The good news is that balance can often improve quickly with a bit of regular practice.
These simple activities help your body stay stable and confident during everyday tasks. They also support mindfulness, helping you feel more present and improving overall wellbeing.
If you’ve been unwell or had a hypo (low blood sugar) where you needed help in the last 24 hours, it’s important to give your body time to rest.
You should avoid exercise for a few days until you’ve fully recovered. Pushing yourself too soon can make things worse.
If you’re unsure when it’s safe to start being active again, talk to your diabetes team. Rest is part of taking care of yourself — and that’s just as important as staying active
You’re not alone. Lots of people with type 1 diabetes worry about this. The good news is, with planning, you can stay safe and still enjoy being active.
A simple way to remember how to manage your glucose around exercise is ‘ICE’:
It’s a good idea to tell someone you’re exercising, like a coach, a fitness instructor or friend, so they can support you if needed.
You can find more tips on the EXTOD website, which has free resources just for people with type 1 diabetes and exercise.
Planning ahead helps you stay confident, safe, and active.
It’s understandable to worry — some types of exercise, especially vigorous ones, can cause blood sugar to rise for a short time.
Here’s what can help:
The EXTOD website also has great info for people with type 1 diabetes who want to stay active.
With planning and support, you can exercise safely and feel more in control.
It’s normal to feel unsure about sports like football, netball, or dance, where the intensity goes up and down. These can affect your blood sugar in different ways.
You’re not alone. Many people with diabetes do these activities, and there’s support available.
A helpful way to remember how to manage blood sugar during activity is ICE:
Try keeping a journal of your activity and glucose changes, it helps you and your diabetes team spot patterns and plan ahead.
With the right support and prep, you can safely enjoy doing what you love.
If you have diabetes-related problems like kidney issues, eye changes, or foot ulcers, it’s important to be careful with physical activity.
You should speak to your medical team before starting or changing exercise. They can help you choose safe and suitable activities that protect your health while keeping you active.
You’re not alone, many people with complications still stay active with the right support and guidance. Your team is there to help you find what works best for you.
For most people living with type 1 diabetes, increasing your activity, even just a little – is not only safe, but good for your health. Gentle movement can help improve your strength, energy, and confidence.
If you’re feeling unsure about your particular circumstances, you can always speak with your doctor or healthcare team first. They can help guide you on what’s safe and right for you.
It’s completely normal to feel concerned, but the risk of having a heart attack from gradually becoming more active is very low. In fact, being inactive poses a much greater risk to your heart health.
Top tips:
It’s still quite common for gyms to ask for a medical clearance letter, especially for people with certain health conditions or who haven’t been active for a while. This is usually a precaution.
For most people, medical clearance isn’t needed to begin gentle or moderate physical activity, especially if you start from your current level and build up gradually. You don’t need to jump into intense workouts right away to feel the benefits.
If you’re unsure or have specific health concerns, it’s always OK to talk to your doctor or healthcare team. They can help guide you safely and confidently toward becoming more active.
If you’re currently experiencing chest pain, and you haven’t already discussed this with your medical team, it’s important to pause and speak to your medical team before starting any new physical activity.
Chest pain can be a sign that your heart or lungs need medical attention, so it’s always better to be cautious. Once your healthcare team has assessed you, they can help guide you on the safest way to stay active.
Remember: It’s not about doing more, it’s about doing what’s right for your health, at the right time, with the right support.
It’s important to listen to your body. If you begin to feel dizzy, unwell, or extremely tired while being active, stop and rest. Wait until the symptoms have settled before doing more.
There are some warning signs you should never ignore. Stop immediately and seek urgent medical attention if you experience:
• Chest pain
• Blacking out or fainting
• Severe or unusual shortness of breath
If you’re unsure, take a break and speak to a healthcare professional. You can also find more detailed safety advice on the page for your specific condition or symptoms.
Remember: it’s always better to go gently and safely, especially when you’re starting out.
It’s natural to worry that being more active might make your symptoms worse. Some people do notice that their symptoms feel more noticeable at first, this is often simply your body adjusting to the new activity. It’s a normal part of the process, and these feelings usually settle with time as your strength and confidence grow.
You can find specific safety information on the relevant symptoms and conditions pages.
And remember the golden rule: Start at a comfortable level and build gradually. Doing a little, regularly, is far better than doing too much all at once.
If you’re unsure or have concerns, speak with your healthcare team for guidance.
It’s completely natural to feel concerned, especially if you’re just starting to become more active. But the risk of something serious, like a heart attack, happening during gentle or moderate activity is very low.
In fact, regular movement is one of the best things you can do for your heart and overall health. The key is to start at a comfortable level and build gradually, there’s no need to rush or push too hard.
If you’re ever unsure or anxious, speak with your doctor or healthcare team for reassurance and support. You don’t have to do this alone.
Being more active can help with weight management, but exercise alone may not lead to weight loss, especially if your diet stays the same. However, even if your weight doesn’t change, moving more has many proven benefits for your overall health.
Regular physical activity can:
Exercise for Type 1 Diabetes (EXTOD) provides education and research-backed advice to help people with type 1 diabetes exercise safely and confidently. The charity promotes movement as a key part of living well with diabetes.
The UK National Health Service (NHS) provide resources to support you to move more
Nuffield Health have Fitness & Wellbeing Gyms all over the country and provide access to a wide range of onsite health services and superb gym facilities.
A website from people with diabetes, who want to promote diabetes self care, and share knowledge on how to manage diabetes with different sports and exercises.
Supports everyone affected by diabetes through research, information, and advocacy.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
