Exercises for diabetics

Exercises for diabetics

People with Type 1 and Type 2 diabetes can usually do many of the same kinds of exercise, but the safest plan depends on the person, their health, and what their doctor recommends. Here’s a simple, teen-friendly overview.

Safe Types of Exercise for Type 1 and Type 2 Diabetes

1. Aerobic (cardio) activities

Good for heart health and blood sugar control.

Examples:

Walking

Biking

Swimming

Dancing

Jogging (if comfortable)

Jump rope

PE class activities

These can be done at an easy or moderate pace — no extreme training needed.

2. Strength training

Helps muscles use glucose better.

Examples:

Body-weight exercises (squats, wall sits, lunges, push-ups on knees, planks)

Resistance bands

Light dumbbells (if approved by a parent/coach/doctor)

Strength training usually only needs to be done 2–3 days a week, not every day.

3. Flexibility & balance

Good for mobility and avoiding injuries.

Examples:

Stretching

Yoga

Pilates

Balance exercises

These are gentle but still helpful.

Special reminders for both Type 1 and Type 2

These are general safety tips for teens — not medical instructions:

Stay hydrated.

Listen to your body — stop if something feels wrong.

Have a snack nearby if your doctor has mentioned your blood sugar dropping during activity.

For Type 1, doctors often give specific guidance about insulin timing and exercise.

Wear comfortable shoes to protect your feet.

Check

with a parent or healthcare provider before starting something intense or new.

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