For many women juggling work, home, and health, fitness often takes a back seat—especially for those living with diabetes or at risk of it. Long hours and stress make it challenging, but even small, consistent changes in your daily routine can greatly impact your blood sugar, energy, and overall health.
Why Movement Matters
“Exercise isn’t just about weight loss—it’s one of the most effective ways to manage blood sugar and improve insulin sensitivity,” says Dr. Honey Evangelin, Consultant at Dr. Mohan’s Diabetes Specialities Centre. “Physical activity helps muscles use glucose better, which is vital for women with diabetes or prediabetes. Even brief periods of movement throughout the day can reduce complications and increase energy.”
You don’t need a gym membership or intense workouts to stay healthy. Everyday movement, done consistently, can be just as powerful.
Simple Fitness Tips for Women with Diabetes
- Start your day with movement: A 10–15 minute walk, light yoga, or stretching in the morning can kickstart your metabolism and stabilize blood sugar.
- Incorporate strength training: Aim for 30 minutes, 3–5 times a week. Bodyweight exercises like squats and push-ups help build muscle, which improves insulin use.
- Break up sedentary time: Set hourly reminders to stand, stretch, or take short walks. Even pacing during phone calls or doing desk stretches can improve circulation and focus.
- Walk after meals: A brisk 10–30 minute walk post-meal can prevent blood sugar spikes and aid digestion.
- Stay hydrated: Drink 2–3 litres of water daily to support metabolism, reduce cravings, and enhance energy and exercise performance.
- Do desk stretches and eye breaks: Prevent stiffness and eye strain by doing neck rolls, shoulder shrugs, and following the 20-20-20 rule for screen breaks.
- Eat balanced meals and snacks: Combine complex carbs (like whole grains or fruits) with protein (like nuts, yoghurt, or eggs) to keep blood sugar steady.
- Make fitness social: Join a walking group, fitness class, or online challenge. Social support boosts consistency and motivation.
- Prioritize sleep: Aim for 7–8 hours of quality sleep. Poor sleep can disrupt glucose control and increase stress hormones. Wind down with a calming routine, and limit screens before bed.
- Track your progress: Use a journal or app to monitor activity, meals, hydration, and blood sugar. Listening to your body helps you adjust and stay on track.
