Type 2 diabetes: how moving more can help

Living with type 2 diabetes does not mean you need to become an athlete. Regular movement—especially activities you enjoy and can repeat—can be a useful part of your care alongside food choices, medication and clinical follow-up.

What is type 2 diabetes?

Type 2 diabetes is a long-term condition in which the body does not use insulin as effectively as it needs to. Insulin helps move glucose (sugar) from the bloodstream into cells for energy. When insulin is less effective, blood glucose can remain higher than is healthy over time.

Why exercise helps

When muscles work, they use glucose for fuel. Regular physical activity can also improve insulin sensitivity—meaning the body can use insulin more effectively. Research shows that structured physical activity can improve long-term glucose management, commonly measured by HbA1c.

In a 2024 systematic review and meta-analysis, physical activity was linked with meaningful HbA1c reductions in people with type 2 diabetes; benefits were larger for people whose starting HbA1c was higher. A 2022 expert consensus statement also concluded that several kinds of physical activity can support glycaemic management, and that reducing long stretches of sitting matters too.

What kind of exercise counts?

There is no single “best” exercise for everyone. A practical mix can include:

• Brisk walking, cycling or swimming for aerobic activity.

• Strength work such as body-weight movements, resistance bands or weights to work major muscle groups.

• Short movement breaks during long periods of sitting—such as standing up and walking for a few minutes.

Choose something that feels realistic. Consistency is more useful than an ambitious plan that is hard to sustain.

A simple place to start

If you are currently inactive, start small: try a comfortable walk, then gradually add time or pace as it feels manageable. You could also split activity into shorter sessions across the day. Track how you feel and celebrate the routine, not just the distance.

Staying safe

Exercise can affect blood glucose, particularly if you use insulin or medicines that can cause low blood glucose. Speak with your doctor, diabetes educator or accredited exercise professional before making a major change—especially if you have heart disease, nerve symptoms, foot problems, eye complications or frequent low glucose. They can help tailor an activity plan to you.

Exercise is a powerful support tool, not a replacement for prescribed treatment. The best plan is one you and your healthcare team can safely maintain.

Journal references

1. Gallardo-Gómez D, Salazar-Martínez E, Alfonso-Rosa RM, et al. Optimal Dose and Type of Physical Activity to Improve Glycemic Control in People Diagnosed With Type 2 Diabetes: A Systematic Review and Meta-analysis. Diabetes Care. 2024;47(2):295–303. doi:10.2337/dc23-0800. https://pubmed.ncbi.nlm.nih.gov/38241499/

2. Kanaley JA, Colberg SR, Corcoran MH, et al. Exercise/Physical Activity in Individuals with Type 2 Diabetes: A Consensus Statement from the American College of Sports Medicine. Medicine & Science in Sports & Exercise. 2022;54(2):353–368. doi:10.1249/MSS.0000000000002800. https://pubmed.ncbi.nlm.nih.gov/35029593/