World Diabetes Day: 7 tips for safe physical activity for those with type 2 diabetes

As we mark World Diabetes Day, it’s an ideal time to focus on one of the most effective tools for managing type 2 diabetes: physical activity. Regular exercise not only helps control blood glucose levels but also strengthens the heart, aids in weight management, and boosts mental health. For people with type 2 diabetes, however, it’s important to approach exercise with a bit of extra care to ensure safety and maximise benefits.

Here are seven essential tips for safe physical activity if you have type 2 diabetes:

1. Consult your healthcare provider

Before starting any new physical activity, talk to your healthcare provider. They can provide insights into what activities are safe and appropriate for you, particularly if you have any diabetes-related complications like neuropathy, retinopathy, or heart disease. Your provider may also help you establish a safe blood glucose range for exercise, which can prevent potentially harmful fluctuations.

2. Choose low-impact exercises

Low-impact exercises like walking, swimming, cycling, and yoga are excellent options for those with type 2 diabetes, especially if you’re starting out or have joint concerns. These activities provide cardiovascular benefits, improve circulation, and reduce stress without putting undue strain on the body. Strength training with light weights or resistance bands is also beneficial, helping build muscle mass and enhance insulin sensitivity.

3. Check blood glucose levels before and after exercise

Monitoring blood glucose before and after exercise is essential. Exercise can lower blood sugar levels, and in some cases, it may cause hypoglycaemia (low blood sugar). Start by checking your blood glucose about 30 minutes before exercise. If it’s too low, have a small carbohydrate snack before starting, and check again afterward to see how your body responds.

4. Stay hydrated

Dehydration can cause blood sugar levels to rise, which is why hydration is particularly important during exercise. Drink water before, during, and after your activity, and keep track of signs of dehydration, such as thirst, fatigue, or dark-coloured urine. Aim to keep a water bottle handy during your workouts, and remember that caffeinated drinks can increase dehydration, so water is the best choice.

5. Wear proper footwear

Diabetes can affect circulation and nerve health in the feet, increasing the risk of blisters, sores, and infections. Invest in a quality pair of athletic shoes that provide support, fit well, and reduce friction. Consider checking your feet before and after exercise for any signs of irritation or injury, as even small cuts can become problematic if left untreated.

6. Listen to your body

Pay attention to any unusual symptoms during exercise, like dizziness, shortness of breath, or extreme fatigue. These can be warning signs of hypoglycaemia or other issues. It’s okay to take breaks, modify movements, or even stop if something doesn’t feel right. Listen to your body and remember that consistency is more important than pushing yourself too hard.

7. Have a hypoglycaemia plan

If you’re on medication that can cause hypoglycaemia (like insulin or certain oral diabetes medications), be prepared in case your blood sugar drops during exercise. Carry fast-acting carbohydrates with you, such as glucose tablets, fruit juice, or some sweets, and know the signs of hypoglycaemia, including shakiness, confusion, or sudden sweating. Having a plan helps you stay safe and feel more confident about being active.

Physical activity is a cornerstone of managing type 2 diabetes, offering physical and emotional health benefits. By following these seven safety tips, you can enjoy the benefits of exercise while keeping blood glucose levels stable and reducing the risk of complications. On this World Diabetes Day, take a step toward better health with safe, mindful movement, because every step matters on your journey to wellness.