Diabetes

How do diet and activity help manage type 2 diabetes?

Activity helps by lowering blood glucose a little, and the effect is modest but real. Aerobic exercise (anything that raises your heart rate), resistance exercise (strength work) and a mix of both are each linked with lower HbA1c and lower fasting glucose in adults with type 2 diabetes¹.

No single type is clearly best for everyone. Supervised aerobic and supervised resistance exercise each lowered HbA1c compared with no exercise, and combining them lowered it a little more, though some heart-health risk factors improved less³. The extra gain from combining is small².

Strength training in adults with type 2 diabetes typically improves strength, bone density, muscle mass and insulin sensitivity, which helps keep your muscles and bones strong⁴. In middle-aged and older adults, strength training at a hard effort gave the largest drop in HbA1c, so build up slowly⁵.

Adults living with a long-term condition such as type 2 diabetes should aim for the same amounts of activity as other adults where they can: at least 150 minutes of moderate activity a week, plus muscle-strengthening on at least 2 days a week. If you can't, any activity you're able to do brings benefits. Pick something you enjoy and can repeat, such as walking, and start with short, gentle sessions. Starting with a qualified exercise professional can help you stick with it and stay safe¹.

For advice on what to eat, ask your doctor, a dietitian or a diabetes organisation.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio.

Exercise is generally safe for adults with type 2 diabetes. The problems that do come up are usually minor, such as back pain, tendinitis, low blood glucose or muscle injury¹. Exercise can lower blood glucose, so if you take diabetes medicines, ask your diabetes care team how to plan activity around them. Exercise doesn't replace prescribed medicines or treatment. Keep taking them as prescribed, and talk to your doctor before changing or stopping them.

• High blood glucose: If your blood glucose is high, only do light activity, and only if you feel well, have no symptoms and are properly hydrated⁴.
• Heat: Adults with type 2 diabetes may cope less well with heat during activity. Take care in hot conditions, keep drinking fluids, and expect to adapt gradually with regular activity⁴.
• Nerves, feet or eyes: If you have nerve damage, foot problems or eye problems from diabetes, ask your doctor or diabetes care team how to adapt activity.
• Aches: Sore muscles a day or two after activity are normal, and exercise doesn't need to hurt to work. For muscle or joint pain during activity, stop or ease off, and see a doctor or other health professional if it persists or gets worse.
• Unusual tiredness: Get it checked by a doctor.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.