Exercising with Type 2 Diabetes — a simple, friendly guide you can do at home

Why Exercise Matters for Type 2 Diabetes

Exercise helps your muscles use glucose (sugar) for energy, lowering your blood sugar levels and improving insulin sensitivity.
Over time, regular physical activity can help reduce HbA1c (your long-term blood sugar marker), improve heart health, build strength, support weight management, and lift your mood.

Research shows that people with type 2 diabetes who exercise regularly have better blood sugar control and a lower risk of complications compared to those who don’t.

The Best Types of Exercise

The most effective approach combines aerobic and resistance (strength) training each week:

• Aerobic exercise (like brisk walking, cycling, or using an exercise bike) helps improve cardiovascular fitness and blood sugar levels.

• Resistance training (using resistance bands, bodyweight, dumbbells, or a home gym setup) builds muscle, which helps your body use glucose more effectively.

Studies show that combining both types of exercise offers the greatest benefits for blood sugar control, heart health, and overall fitness.

Home Workouts Really Work

You don’t need a gym membership to get results.
Recent studies have found that home-based exercise programs — even when done with simple resistance bands or bodyweight — can significantly improve HbA1c, strength, and overall wellbeing.

If you’re consistent and gradually increase your effort, you can achieve great results from your own living room.

A Safe and Effective Home Routine

Here’s a simple weekly plan to get you started:

• Aim for 150 minutes of moderate aerobic activity per week (for example, 30 minutes a day, 5 days a week).
  If that’s too much, start with shorter 10–15 minute sessions and build up gradually.

• Add two resistance training sessions per week (20–30 minutes) targeting major muscle groups — legs, back, chest, and arms.

• Always include a 5–10 minute warm-up and cool-down with light movements and stretches.

• If you take insulin or glucose-lowering medications, speak with your healthcare professional about managing your blood sugar before, during, and after exercise.

A good rule of thumb: start slow, listen to your body, and stay consistent.

When’s the Best Time to Exercise?

Some research suggests that exercising after meals — especially in the afternoon or evening — may slightly improve blood sugar control.
But the most important thing is to choose a time that fits into your routine so you can stick with it long-term.

How the NDIS Can Support Your Exercise Goals

If you’re an NDIS participant, you may be eligible for funding towards exercise equipment that helps you achieve your functional goals.

The NDIS supports Assistive Technology (AT) and equipment that helps people do things more independently and safely. This can include items like treadmills, exercise bikes, or strength equipment — if it’s considered reasonable and necessary to support your health and independence.

Talk to your NDIS planner, support coordinator, or plan manager about how exercise equipment can help you work toward your goals.
At Fitness at Home, we supply NDIS-friendly fitness equipment and can help you find the right options for your space, goals, and needs.

Safety Tips Before You Start

• Check with your doctor before starting a new exercise routine, especially if you have heart issues, high blood pressure, or other health conditions.

• Check your feet regularly and wear supportive shoes, particularly if you have any numbness or neuropathy.

• Learn the signs of low blood sugar (feeling shaky, sweaty, or dizzy) and keep a quick source of glucose nearby if you’re on insulin or certain medications.

Quick 20-Minute Home Strength Workout

You don’t need fancy gear — just your body and maybe a resistance band or some water bottles.

1. Warm up: 3–5 minutes of marching on the spot and arm swings

2. Squats or sit-to-stands: 3 sets of 8–12 reps

3. Bent-over rows (with band or bottles): 3 sets of 8–12 reps

4. Incline push-ups (against a wall or bench): 3 sets of 8–12 reps

5. Glute bridges or seated leg presses (with band): 2–3 sets of 10–15 reps

6. Cool down: 3–5 minutes of light stretching

This simple session helps build strength, improve blood sugar control, and boost energy.

The Bottom Line

Exercise is one of the most powerful tools for managing type 2 diabetes.
Even small, consistent efforts — like walking after meals or doing short home workouts — make a real difference.

If you’re an NDIS participant, support is available to help you access the right equipment and keep moving safely and confidently at home.

At Fitness at Home, we’re here to make exercise accessible, enjoyable, and part of your daily routine — no matter your fitness level.