Many people worry that exercise will make their sugar control worse. In fact, the opposite is true. There are a few basic rules to follow and then you too can get the tremendous benefits that exercise offers for type 2 diabetes.
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.
The key is to start low and build up 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, improves your capacity to use insulin effectively, reduces inflammation, and can even lower your risk of diseases like heart disease and cancer.
You don’t need to lift heavy weights or go to a gym to feel the benefits. Simple exercises, even while sitting in a chair, can make a real difference. Over time, building strength can also help reduce pain by supporting and protecting your joints.
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.
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:
If you have foot ulcers, it’s important to avoid exercises that put pressure on your feet, like walking or running. Instead, try seated exercises, along with gentle strength and balance activities that are safe and supportive.
If you don’t have ulcers but have reduced feeling in your feet, take extra care:
Speak to your diabetes or foot care team before starting a new activity — they can help you find safe ways to stay active while protecting your feet.
You’re not alone. This is a common concern, especially if you have type 1 diabetes, or type 2 diabetes and take insulin or medications like sulphonylureas. These include:
Here are some tips to stay safe when being active:
If you’re unsure or nervous, speak to your Diabetes Specialist Nurse, they can help you stay safe and feel more confident
You don’t need to check all the time, but there are times when it’s important, especially if you’re on insulin or sulphonylurea medications (like Gliclazide or Glimepiride).
You should check your blood sugar:
This helps you stay safe and learn how your body reacts to different types of movement. Once you feel more confident, you may not need to check as often, but it’s always good to keep an eye on how you’re feeling.
For most people with diabetes, being active is safe and helpful. But in some cases, especially with type 2 diabetes, it’s important to get advice from your healthcare team first.
You should talk to a doctor or specialist before starting new exercise if:
Other safety tips:
The key is to stay safe and build confidence, and your medical team can help you find what’s right for you.
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:
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 important to be aware that when weight is lost, particularly with the help of GLP-1 analogues—a portion of that loss (often around 30–40%) can come from muscle mass, not just fat.
Maintaining muscle is important for many aspects of your health. To help preserve and rebuild muscle during and after your treatment, incorporating resistance-based physical activity (like strength training) is especially important.
Additionally, ensuring that your diet includes adequate protein is key. This helps your body retain existing muscle and build new muscle as your weight changes.
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 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.
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.
You can also check the safety information on the Conditions page for advice tailored to your situation.
Supports everyone affected by diabetes through research, information, and advocacy. It works to improve care, raise awareness, and help prevent type 2 diabetes.
We Are Undefeatable is a movement supporting people with a range of long term health conditions developed by 15 leading health and social care charities. Discover their range of resources, information and tools that can support you to move more.
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.
