If you have type 2 high blood sugar, regular exercise can help you manage your blood sugar, reduce stress, build muscle, and improve balance. It may even reduce the need for injectable insulin. Yet, many people with type 2 high blood sugar don’t get enough physical activity. According to the World Journal of Diabetes, only about 40% of individuals with type 2 high blood sugar engage in regular exercise. 

That’s unfortunate, because physical activity plays a crucial role in increasing insulin action, helping with weight management, and strengthening the immune system. Exercise can also improve balance, which is important since individuals with type 2 high blood sugar and a higher body mass index (BMI) are at increased risk of falling. 

Adults with type 2 high blood sugar should aim for 150 to 300 minutes of moderate-intensity exercise per week, as recommended by the U.S. Department of Health and Human Services (HHS). Resistance training at least twice per week is also beneficial, as it helps with blood sugar control, weight loss, and heart health. 

If you’re looking for safe and effective ways to stay active, here are six great exercises to consider. Be sure to check with your healthcare provider before starting a new routine and increase the intensity gradually.

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   Brisk Walking for a Simple and Effective Workout

Walking is one of the easiest and most effective forms of exercise for people with type 2 high blood sugar. It requires no special equipment beyond a good pair of shoes and a safe place to walk. A brisk pace that raises your heart rate qualifies as moderate-intensity exercise, and just 30 minutes per day, five days a week, can help you reach the recommended fitness goals. 

2. Tai Chi for Balance and Stress Reduction

Tai chi, an ancient Chinese practice, involves slow, flowing movements and deep breathing. Studies show it can help improve balance, flexibility, and strength—especially important for individuals at risk of neuropathy, a common type 2 high blood sugar complication. While tai chi may not reverse nerve damage, it does enhance coordination and stability, reducing the risk of falls. Additionally, tai chi promotes relaxation, which can help lower stress-related blood sugar spikes. 

3. Strength Training for Muscle and Blood Sugar Control

“I can’t say enough about the benefits of weight training, not just for people with type 2 high blood sugar but for everyone.” Resistance training is essential for maintaining muscle mass, which helps regulate blood sugar levels. Without enough muscle, blood sugar control becomes more difficult. 

To incorporate strength training into your routine, aim for at least two sessions per week. This can include exercises with free weights, resistance bands, or machines. A good goal is two to three sets of 8 to 12 repetitions for each exercise, using a resistance level that challenges you. 

4. Yoga for Stress Relief and Blood Sugar Management

Like tai chi, yoga is an excellent exercise for reducing stress, which is closely linked to blood sugar fluctuations. “When stress levels go higher, so do your blood sugar levels.” Yoga promotes relaxation, flexibility, and mindfulness—all of which contribute to better type 2 high blood sugar management. 

The best part? Yoga can be practiced as often as you like, and research shows it may also help reduce symptoms of depression in people with type 2 high blood sugar.

5. Swimming for a Joint-Friendly Cardio Workout

Swimming is a fantastic low-impact aerobic exercise, making it ideal for people with type 2 high blood sugar.—especially those with joint pain or mobility issues. The buoyancy of water reduces stress on the body while still providing an excellent workout. 

For those with diabetic neuropathy, which can cause a loss of sensation in the feet, wearing water shoes can offer extra protection while swimming. 

6. Cycling for Heart Health and Weight Management

Cycling, whether outdoors or on a stationary bike, is another great aerobic exercise. It strengthens the heart, improves lung function, and burns calories—helping with weight management. 

Even moderate cycling a few times per week can reduce the risk of obesity, high blood pressure, and high triglycerides. If outdoor cycling isn’t an option, a stationary bike is a convenient way to stay active regardless of the weather. 

Final Thoughts 

Exercise is one of the most powerful tools for managing type 2 high blood sugar. Whether you choose walking, tai chi, weight training, yoga, swimming, or cycling, staying active can help you maintain balanced blood sugar levels, reduce stress, and improve overall health. Start slowly, listen to your body, and gradually increase your activity levels to find a routine that works for you.