The 6 Best Low-Impact Exercises for People With Diabetes

Sometimes, the best exercise for a person with diabetes is a low-impact one, says James Borchers, MD, a clinical professor of family medicine at the Ohio State University Wexner Medical Center in Columbus. “It’s important for people with diabetes to get the benefits of exercise and yet prevent any injury and trauma that can occur with high-impact exercises like running and jumping.”

Here are six exercise ideas that minimize impact while maximizing your health.

“We really want to be careful that activities aren’t encouraging damage to already compromised tissues and structures,” says Margaret Eckert-Norton, PhD, RN, an adjunct faculty member at St. Joseph’s College in Brooklyn, New York.

The good news: You’re likely doing some walking already. Increase your step count gradually from week to week by parking farther away from the supermarket door, logging some walking treadmill workouts, pacing when you’re on the phone, and taking short postmeal walks. Walking after eating causes blood sugar levels to rise and fall more gradually, further supporting your blood glucose management goals. If you’re at home, you can even walk in place. Simply put a show you enjoy on the TV, and move those feet.

Yoga involves gentle, meditative practices that use your body weight to strengthen a wide range of muscles while improving flexibility, mobility, and balance and stability, says Eckert-Norton.

Try taking an introductory yoga class for beginners, and talk to the instructor about diabetes and any other health or joint concerns you may have. With your needs in mind, they can offer you personalized advice and help you learn the proper flow for your body.

You can also search for gentle yoga classes on YouTube, some of which offer all levels of yoga classes for free. Many yoga streaming services and apps also offer programs for all levels and fitness goals.

Ideal for people who are unstable on their feet, pedaling away on a stationary bicycle can increase strength and lean muscle mass throughout the lower body and improve cardiovascular health without risking falls, says Borchers.

A number of fitness apps offer instructor-led, music-heavy cycling classes to get you in the groove at home. You can also consider signing up for an indoor spinning class at your local gym.

Many online and in-person classes intersperse periods of intense aerobic effort with rest to help you get more benefits in less time. But it’s important to talk to your doctor before you try any indoor cycling class to make sure that your heart is healthy enough for high-intensity exercise.

If you have access to a pool, take a dip. The ultimate gentle exercise, in-the-water workouts like swimming and water aerobics are not only zero-impact, but also non-weight-bearing, removing the effects of gravity on your joints, says Borchers.

Ellipticals, stair climbers, and rowers are all effective, low-impact cardio equipment options that make it easy to boost your heart rate and work up a sweat while staying safe.

Available in most gyms, ellipticals and stair climbers are ideal for people who are comfortable having all of their weight over one foot at a time, while rowers train both the lower and upper body at once, says Borchers.

If you live in a house or apartment building with stairs, you already have a great stair climber on your hands. Simply walk up and down the stairs, always wearing shoes with good traction and, if needed, keeping hold of the railing.

Effective bodyweight exercises, such as squats, glute bridges, and push-ups, are simple to do at home and don’t require any equipment.

When beginning a strength training routine, it’s important to take the time to master proper form, says Borchers. If you need to work on technique, consider scheduling a few sessions with a certified trainer near you who has experience working with people with diabetes. There are also options for trying personal training at home with apps that let you connect with a personal trainer at your fingertips.

The Takeaway

• Low-impact exercises empower people with diabetes to reap the significant health benefits of physical activity while preventing unwanted injury and trauma to joints and tissues potentially affected by their condition.
• Walking is one of the best and most accessible low-impact exercises for people with diabetes, offering newcomers an easy entry point into physical fitness.
• Whether you prefer to work out at home, in the gym, or in a group fitness setting, there’s a form of low-impact exercise available to you.
• If you’re at all concerned about your safety as you navigate a new form of exercise, work with your healthcare provider and a certified personal trainer for helpful guidance.