10 Best Low-Impact Exercises for People with Diabetes
Living with diabetes can feel like you're juggling a lot. You’re thinking about blood sugar, food, meds, and probably hearing that exercise is another thing you should be doing. But here’s the thing: exercise doesn’t have to be hard, painful, or intense to work. In fact, low-impact exercise can make a huge difference in managing your diabetes, especially when guided by an exercise physiologist for diabetes.
Let’s break it down, make it doable, and find ways to move that actually feel good.
Why Exercise Is So Important for Diabetes
It’s not just about weight loss. Regular movement can help:
Lower your blood glucose levels
Improve insulin sensitivity (so your body uses insulin more effectively)
Boost circulation, especially important if you have neuropathy
Increase energy and reduce fatigue
Improve mental health and mood
And low-impact exercise? That’s your sweet spot. It’s easier on the joints, safer for your heart, and still packs all the benefits.
Working with an exercise physiologist, especially one trained in chronic conditions, can give you a safe, personalised fitness plan to manage diabetes.
Why So Many People with Diabetes Avoid Exercise
Honestly, it’s understandable. Exercise can feel daunting, especially when your body isn’t cooperating.
Joint pain or stiffness: Conditions like arthritis or diabetes-related neuropathy can make traditional workouts tough.
Low motivation or burnout: Diabetes already demands so much. Adding workouts can feel like another chore.
Fear of hypoglycaemia: Dropping blood sugar during a workout is scary, especially if you’ve experienced it before.
Lack of guidance: Many people don’t know what’s safe or effective for them.
This is where an exercise physiologist for diabetes can really help. They know what works, what doesn’t, and how to tailor movement to your body, goals, and limitations.
The Benefits of Low-Impact Exercise for Diabetics
You don’t need to run marathons or hit high-intensity workouts to see changes. Here’s what low-impact movement can do for you:
Supports blood sugar control
Boosts cardiovascular health without taxing your body
Preserves joint health, which is vital if you have osteoarthritis or neuropathy
Lowers stress, which also helps manage blood sugar
Improves sleep, energy, and quality of life
Think of low-impact exercise as a long-term investment in your health.
10 Low-Impact Exercises That Work (And Feel Good!)
Let’s get to the fun stuff. Here are the 10 best low-impact exercises recommended by expert exercise physiologists. All of these are suitable for most people with diabetes. If you're unsure where to start, chat with a professional who specialises in fitness for diabetics.
It’s free, easy, and highly effective.
Aim for 10–15 minutes after meals to help control blood sugar.
Use walking poles or a treadmill if balance is an issue.
Great for cardiovascular health and lower-body strength.
No pressure on the knees or ankles.
It can be done indoors with music or TV for motivation.
3. Swimming / Water Aerobics
The water supports your body, reducing joint stress.
Builds strength and endurance without impact.
Warm pools can also ease joint pain and stiffness.
Perfect if standing is tough or balance is an issue.
Use light dumbbells or resistance bands.
Focus on the upper body, core, and even light cardio.
This gentle martial art is excellent for balance, coordination, and relaxation.
Research shows it helps regulate blood glucose and reduces stress.
Easy to follow with YouTube tutorials or local community classes.
6. Resistance Band Workouts
Bands are inexpensive and versatile.
Build muscle safely at home.
Muscle helps burn more glucose, even at rest.
7. Low-Impact Dance or Aerobics
Keeps your heart rate up without pounding on joints.
Think Zumba Gold or beginner-friendly dance fitness classes.
8. Seated Pedal Exercisers
Great for those with mobility concerns.
Use while watching TV or reading.
Keeps blood flowing to the legs and supports circulation.
9. Gentle Yoga or Stretching
Improves flexibility and reduces tension.
Supports better sleep and stress management.
Poses can be modified for any fitness level.
10. Light Strength Training
Helps improve insulin sensitivity and build muscle.
Start with bodyweight movements like wall push-ups or squats to a chair.
Light dumbbells work well, too—no need to lift heavy.
Safety Tips for Exercising with Diabetes
Being smart about how you move can prevent setbacks.
Check your blood sugar before and after workouts
Carry a quick snack in case levels drop (glucose tabs, juice box, etc.)
Stay hydrated—water is key
Wear supportive shoes to protect your feet (especially important if you have neuropathy)
Listen to your body—fatigue, dizziness, or pain means it’s time to stop
Don’t guess. Talk to an exercise physiologist who understands chronic health conditions. They can guide you safely.
When Should You Work with an Exercise Physiologist?
If you’re new to movement or unsure what’s safe, it’s worth getting expert advice.
Here’s when to seek help:
You’ve been told to exercise, but don’t know where to start
You’ve tried working out, but it left you feeling worse
You have other conditions like heart disease, neuropathy, or joint issues
You want real results, less medication, better energy, and weight loss
In Sydney, you can find exercise physiology services tailored to your needs. Some even offer mobile or in-home programs, especially if you’re part of the NDIS.
Sticking to a Routine That Works
Let’s be real, consistency is the hardest part. But it’s where the magic happens.
Here are a few tips that make a difference:
Start small. Even 10 minutes counts.
Schedule it. Same time every day? Set a reminder on your phone.
Make it fun. Listen to music, walk with a friend, try a new workout video.
Track your progress. Use an app or notebook to see how far you’ve come.
Celebrate wins. Not just weight—more energy, better sleep, fewer sugar spikes.
FAQs: Moving with Diabetes
How often should I work out?
Aim for 30 minutes a day, 5 days a week. But any movement is better than none.
What if I have low blood sugar during exercise?
Stop. Eat or drink a fast-acting carb. Rest until you feel better. Then speak with your doctor about prevention strategies.
Can I still exercise if I have complications like neuropathy?
Yes, but you’ll want guided, joint-friendly options. Think swimming, cycling, or seated workouts.
Do I have to lose weight first?
Nope. Movement helps regardless of your weight.
Will exercise help me get off my diabetes meds?
It can reduce your need, but always work with your GP or endocrinologist before adjusting medication.
Where to Find Support in Sydney
If you're in Sydney and ready to move, you're not alone.
Diabetes NSW & ACT: Great community events, classes, and education
Accredited Exercise Physiologists: Search for local professionals experienced in diabetes care. You can check accredited local exercise physiologist providers at Exercise and Sports Science Australia (ESSA).
NDIS Participants: You may be eligible for exercise physiology services under your plan
Public Health Programs: Some hospitals and community centres offer free or low-cost group sessions
Final Thoughts: Start Where You Are
You don’t need to be fit. You don’t need fancy gear. You don’t even need a gym.
A plan that works for your life
Working with an exercise physiologist, especially one experienced in fitness for diabetics, can make the journey easier, safer, and more effective.
So, take a deep breath, put on your comfy shoes, and start small. Every step counts.
Looking for an exercise physiologist in Sydney?
We offer mobile, in-home, and clinic-based support for people with diabetes. Book your free consultation today and take the first step toward better health.
