When we exercise, our muscles use glucose as fuel. This helps lower blood glucose levels both during and after activity. Regular exercise also improves insulin sensitivity, meaning your body becomes better at using the insulin it already produces. Over time, this can lead to improved HbA1c levels, better weight management, healthier blood pressure and cholesterol levels, and a reduced risk of heart disease—the leading cause of illness in people living with type 2 diabetes.
Both aerobic exercise and strength training play important roles in diabetes management. Aerobic activities such as walking, cycling, swimming, or dancing help improve cardiovascular fitness and assist with blood glucose regulation. Current Australian guidelines recommend aiming for at least 150 minutes of moderate-intensity aerobic exercise each week.
Strength training is just as important but is often overlooked. Building muscle increases your body's ability to store and use glucose, making blood sugar management more effective. Resistance training performed two to three times per week has been shown to improve insulin sensitivity while also supporting bone health, balance, mobility, and independence as we age.
You don't need to become an athlete to experience these benefits. Small, consistent changes can make a meaningful difference. Something as simple as taking a 10-minute walk after meals or breaking up long periods of sitting with a few minutes of movement can help reduce post-meal blood glucose spikes.
Every person with type 2 diabetes is different, which is why exercise should be tailored to the individual. Factors such as your current fitness, previous injuries, medications, and any diabetes-related complications need to be considered when designing an exercise program. For some people, monitoring blood glucose around exercise is important, particularly if they use insulin or medications that increase the risk of hypoglycaemia.
At True North Wellness, our Accredited Exercise Physiologists work with people at every stage of their diabetes journey. Whether you've recently been diagnosed, want to become more active, or are looking to improve your long-term health, we'll develop an exercise program that is safe, achievable, and aligned with your goals. We focus on building sustainable habits that fit into your lifestyle—not quick fixes—so you can confidently manage your diabetes and continue doing the things you enjoy.
If you're living with type 2 diabetes, remember that every step counts. The best exercise program is one that you enjoy, can perform safely, and can maintain over the long term. With the right support, exercise can become one of the most powerful tools in managing your diabetes and improving your overall health.
