Exercise After a Diabetes Diagnosis: Physio Help

"Try to be more active" is one of the first things many people hear after a diabetes diagnosis. It's good advice, but knowing where to start, how much is enough and what's safe can be harder.

World Diabetes Day on 14 November has the 2026 theme "Early action on diabetes" (WHO). Getting active early is one of the most practical actions you can take, and a physiotherapist can help.

What the guidelines recommend

For adults with diabetes, the American Diabetes Association recommends (summarised by the Indian Health Service):

Aerobic activity: 150 minutes or more of moderate-to-vigorous activity a week, spread over at least 3 days, with no more than 2 days in a row without activity
Strength training: 2–3 sessions a week, on non-consecutive days
Flexibility and balance: 2–3 times a week, especially for older adults (for example yoga or tai chi)
Less sitting: break up long periods of sitting every 30 minutes

If that sounds like a lot, don't worry. Most people build up to it gradually, and any increase from where you are now is a step in the right direction.

How a physiotherapist helps

A safe starting point. A physio will look at your current fitness, joint health, balance, and any other conditions such as heart problems, high blood pressure, arthritis or nerve problems in the feet. They'll help you start at a level that's challenging but safe.

A plan you'll actually stick to. The best exercise is the one you'll keep doing. A physio can build a routine around your interests, schedule and budget: walking, cycling, swimming, home workouts, or gym sessions.

Strength training done right. Many people skip strength work because they aren't sure how to do it. A physio can teach a few simple, effective exercises with good technique, using body weight, bands or weights.

Working around pain or injury. Knee, back or shoulder pain is a common reason people stop exercising. A physio can treat the problem and adapt your programme so you keep moving.

Balance and falls prevention. Especially important if you have reduced feeling in your feet, or are older.

Staying safe

Talk to your doctor before starting a new exercise programme, especially if you have heart disease, eye problems, kidney disease or nerve damage.
Know your blood sugar. If you take insulin or certain diabetes medicines, exercise can lower blood glucose. Ask your diabetes team how to check before and after activity, and what to do if it drops.
Look after your feet. Wear well-fitting shoes and check your feet daily for blisters or cuts, particularly if you have reduced sensation.
Stay hydrated and stop if you feel chest pain, severe breathlessness, dizziness or unusual symptoms. Seek medical help if they don't settle.

A simple first week

Your physio will tailor this, but a gentle start might look like:

A 10–15 minute walk on most days
Standing up and moving for a few minutes every half hour
Two short sessions of basic strength exercises, like sit-to-stands, wall push-ups and calf raises

Then build up a little each week.

When to book a physio

Consider booking if you're newly diagnosed and unsure where to start, if pain is stopping you from exercising, if you've had falls or feel unsteady, or if you've tried to get active before and couldn't keep it up.

This article is general information, not medical advice. Speak to your doctor or diabetes care team before changing your exercise routine.