It doesn’t matter if you have type 1, type 2, or no diabetes at all—exercise is one of the best things you can do for your body and mind. And no, it doesn’t have to mean boring gym workouts!
👉 Love scrolling YouTube, Instagram, TikTok? Try a dance or strength workout video.
👉 Have a dog? Walking (or jogging) together totally counts.
👉 Into sports? From pick-up games with friends to playing on a team, it all adds up.
👉 Not into sports? Even joining a walking club or laps at the mall works.
Experts recommend aiming for 150 minutes of moderate activity per week—that’s about 20 minutes a day. But here’s the deal: you don’t need to start there. It’s way better to start slow, find things you enjoy, and build up your endurance. That’s how you’ll stay consistent and become stronger all around.
Mix it up: cardio (aerobic) helps in one way, strength (anaerobic) in another, especially when it comes to blood sugars.
No matter the type, ALL exercise makes your body more sensitive to insulin (aka helps it work better). That effect can last up to 6 hours after you’re done—so keep an eye on your numbers, especially if you use external insulin.
Ketones are produced when the body is not able to use glucose for energy meaning that during physical activity when ketones are present, the body will continue to use more fat for energy producing more ketones and prompting a potential ketoacidosis state.
Yet many say if you are high to exercise… So here is a general rule of thumb!
Timing:
At the end of the day, the best time to work out is… the time that actually works for YOU; but here are some pro tips based on type of diabetes:
Order:
No one-size-fits-all, but research shows doing strength training (anaerobic) BEFORE cardio (aerobic) works best. Why? It helps prevent that big sugar drop that sometimes comes with cardio.
Snacking:
Prior to exercise, it is important to check where your blood sugar is at and to eat a snack with carbohydrates AND protein/fats to not only increase blood sugar prior to activity but also stabilize it.
Amount of carbs you consume before an activity will depend on:
An example would be if prior to activity that you know typically drops your blood sugar (spinning, pilates, morning jog), your blood sugar is 90 mg/dL. At this point, it is recommended to consume about 15 grams of carbohydrates (BEFORE exercise, followed by protein (insert examples here) for stabilization of blood sugar and monitor every hour during exercise.
If using a pump, Tandem, Medtronic, and Omnipod all have activity mode which increases target to decrease basal movement during exercise and it is recommended to turn on 30 minutes prior and to leave on for 30 minutes after. If using iLet Beta Bionics, it is recommended to FIRST disconnect the pump, THEN consume carbohydrates if needed, and then continue to monitor.
If not using insulin, hypoglycemia is rare. Since insulin isn’t on board, the risk of exercise-related hypoglycemia is much lower, so the focus is more on fueling and preventing post-exercise lows.
| BG Range | Color Zone | What to Do | Snack Examples |
| 90–120 mg/dL | 🟢 Low–Low-Normal | Eat 15–30g carbs + protein/fat before activity | 🍌 Banana + PB 🍫 Granola bar + nuts 🍎 Apple + string cheese |
| 120–250 mg/dL | 🟡 In Range | Snack optional (depends on activity + insulin on board) | 🥤 Chocolate milk 🥪 Half PB&J sandwich 🥕 Crackers + hummus |
| >250–300 mg/dL | 🔴 High | Check ketones first – Negative → light activity only (walking) – Positive → treat & skip exercise | 🚫 No carbs unless ketones negative and you’re going to do light movement |
Yeah, it can feel awkward to step out during a game or a workout class—but checking your blood sugar or ketones is just like grabbing water: it keeps you in the game longer. Just like stretching and hydrating, checking your glucose is part of being a strong athlete.
Before exercising, ask yourself: Do I want to do this right now, or do I feel like I have to?
We have all been there – you notice your blood sugar is high and feel like you need to do a few squats or go for a walk to bring it down. Is the only reason you are exercising to “fix” a high blood sugar? If so, consider a safer or more enjoyable alternative. The idea is NOT to hate exercising and associate it with negative feelings; it is to keep you healthy mentally and physically.