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Staying active can support your health with diabetes, but it doesn’t have to mean a perfect gym routine. In a Q&A thread on DiabetesTeam titled “What Types of Exercise or Physical Therapy Activities Do You Do?” members shared more than 800 answers about the many ways they stay active. Their responses included short walks, chair exercises, swimming, strength training, and other ways to fit physical activity into everyday life.
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Read on to learn why movement matters with diabetes, common barriers to exercise, and some favorite physical activities shared by people living with type 2 diabetes.
When you’re living with diabetes, physical activity can be one piece of the bigger health puzzle. It can also be a way to feel more like yourself: stronger, steadier, and more in control day to day.
People with diabetes often say that moving more helps them:
Exercise doesn’t have to mean pushing hard. Many people do best with the kind of movement that fits their body, schedule, and health needs, and then they build from there.
Even if you want to move more, real-life barriers can get in the way. DiabetesTeam members described challenges like pain, low energy, and other health conditions that limit what feels realistic on a given day.
Common obstacles can include:
The good news is that movement can be flexible. If your body can’t do one type right now, you may be able to do another, even if it’s smaller, gentler, or broken into shorter chunks.
Below are six member-recommended ways to move your body with diabetes, with examples across different ability levels and health needs.
Walking came up again and again because it’s adaptable. Some members walk long distances. Others take short walks, use supports, or walk indoors when weather or pain is a factor. Many focus on consistency and make it a routine they can stick to.
One DiabetesTeam member shared: “I walk for 45 to 60 minutes every day. … First thing in the morning, before coffee, before breakfast, before shower. At first, I thought of it as a chore, but as the years roll on, I have come to look forward to my early-morning walk. Now, if I can’t do it, I feel cheated!”
“My wife and I walk a lot as well,” wrote another member. “A 20-minute walk after a meal does wonders for the sugar numbers.”
A third member shared how they combine walking with exercises they learned through physical therapy: “I walk 25 yards, then rest, due to serious spinal conditions. I then do chair exercises, shown to me by my cardiac recovery team.”
When feet, joints, or weather make walking harder, some members switch to other cardio — especially stationary bikes, ellipticals, or structured workouts. Others mix in higher-intensity intervals when they feel up to it.
One DiabetesTeam member wrote: “I was walking, but then had a foot ulcer, so now I’m doing a stationary bike.”
Another shared, “I go on my elliptical machine for 30 to 40 minutes per day after supper. It has helped me lose 40 pounds in the last two years. Sugars are way better, and I feel like I can eat a little more carbs that way.”
One member described a more intensive routine combining walking 10,000 steps daily, doing high-intensity interval training twice a week, and lifting weights three times per week. “With life being so busy, I get in as much as I can,” they said.
Strength training showed up as a popular option, sometimes at the gym, sometimes at home with bands or light weights. Members also mentioned body weight moves like planks, wall sits, push-ups, and sit-ups.
One DiabetesTeam member expressed a preference for weight training because “the calories keep on burning throughout the day, whereas walking, the calories stop being burned when the activity stops.”
Another said that in addition to walking, they use resistance-band exercises: “I use power bands for my upper and lower body.”
Another described a full home routine with cardio and various types of strength training: “I ride the stationary bike for 20 minutes … followed by 30 minutes of weights and use of a TRX. I then do some sit-ups, planks, and/or wall sits.” (TRX refers to Total Resistance Exercises, a type of resistance training that uses straps anchored overhead or to a door or wall.)
Low-impact movement can work well for anyone, with benefits that go beyond blood sugar. Yoga, Pilates, chair-based exercise, stretching, and physical therapy-style routines can support flexibility, balance, and core strength. They can also help you feel stronger and more stable.
For many people, exercise isn’t a separate event. It’s built into work, home responsibilities, and daily routines.
For people managing pain, arthritis, injuries, or fatigue, these options may also feel more accessible, offering gentler movement that still brings physical benefits and a sense of calm.
Another said they attend an exercise class at a center that suits their physical needs: “We do chair-bound exercise, as I cannot do a lot of walking or running as I have an artificial knee and brittle bones.”
Several DiabetesTeam members said they do yoga, sometimes with other types of exercise, such as walking, dancing, or weights.
And one member described a guided approach: “I am currently going to PT twice a week and have core and muscle-strengthening exercises I do at home.”
Water-based exercise can reduce impact on joints and feet while still giving you a full-body workout. Members mentioned swimming, aqua fit, aquacise, and water therapy.
One DiabetesTeam member said they’ve come to prefer water aerobics to walking:
“It’s aqua fit for me. Used to love walking, but I’ve lost the motivation.”
Another described a structured week: “I work out … Mondays, Wednesdays, and Fridays. I do water therapy on Tuesday and Thursdays.”
One member chose water-based movement because of pain: “Due to neuropathy, my feet and ankles swell and are very painful. I try to exercise in the pool in the summer months and use dumbbells in front of the TV at night.”
For many people, exercise isn’t a separate event. It’s built into work, home responsibilities, and daily routines. Members described physically demanding jobs, housework, stairs, and gardening as part of how they stay active.
Some DiabetesTeam members shared how their day jobs give them the opportunity to move their bodies throughout the day. “I’m a dairy farmer, so my job keeps me active,” one member shared. “I don’t do any specific exercise, though. Running around after 1,400 cows is enough, lol.”
Another shared that they use everyday tasks, such as housework, as a way to move more: “Believe me, housework is exercise. Lifting, bending, pushing, pulling, and arms moving to scrub, mop, or chop. Oh yes, it is exercise.”
A third said they live in a rural area where there’s no piped water, which opens the door to a movement opportunity: “My treatment is to carry a 25-liter container and walk a kilometer, and I also work in the garden.”
There isn’t one “right” way to move with diabetes. What works depends on your body, your energy level, your schedule, and any other health conditions. If you’re not sure what’s safe — especially if you have foot pain, neuropathy, a recent injury, or heart concerns — talk with your healthcare provider before starting or changing your routine.
On DiabetesTeam, people share their experiences with diabetes, get advice, and find support from others who understand.
How do you enjoy staying physically active with type 2 diabetes? Let others know in the comments below.
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