Move More, Manage Better: Exercise Physiology for Diabetes Control

Managing your blood sugar doesn’t have to be complicated sometimes, it starts with just moving your body more. Whether you’re living with type 1, type 2, or are prediabetic, exercise can be one of the most powerful tools to help you take control of your health.

At Northside Allied Health, our Exercise Physiologists are here to support you with expert guidance and personalised movement plans. Let’s break down how exercise can help manage diabetes and why it's never too late to start.

Understanding Diabetes

Glucose (blood sugar) is your body’s main energy source, and insulin is the hormone that helps get that glucose into your cells. But what happens when that system doesn’t work properly?

Type 1 Diabetes: The body produces little or no insulin. It’s insulin-dependent, meaning daily insulin injections are needed.

Type 2 Diabetes: The body still produces insulin, but it doesn’t use it effectively this is called insulin resistance. It’s often linked to lifestyle factors such as:

• Low physical activity

• Poor diet

• Higher body fat levels

• Increased stress and poor sleep

• Family history

  
  

There’s also prediabetes, which serves as a warning sign that your blood sugar levels are higher than normal — increasing the risk of developing type 2 diabetes, heart disease, and stroke.

How Does Exercise Help?

Exercise is one of the most effective strategies to regulate blood sugar.

Here’s why:

• Glucose is used as fuel by your muscles during exercise.

• Movement helps lower blood sugar levels during and after activity.

• It improves insulin sensitivity for up to 24 hours post-exercise.

• Consistent exercise can reduce HbA1c levels, lowering your risk of diabetes-related complications.

Prepping for Exercise: What You Need to Know

Before Exercise:

• Fuel up with a snack that combines fast and slow-absorbing carbohydrates (like crackers, bread, or oats).

• Check your blood sugar before and after exercise to avoid hypo (low blood sugar) events.

• Carry fast-acting carbs like jellybeans, fruit, or Mentos — just in case.

• Consider medication timing if you're on insulin or other glucose-lowering medications.

After Exercise:

• Recheck your blood glucose levels.

• Refuel with slow-absorbing carbs like legumes, whole grains, and vegetables.

• Try to avoid sitting for long periods post-exercise.

Why Is Exercise So Important for Diabetes?

Regular physical activity helps:

• Improve blood sugar control and reduce reliance on medication

• Reduce risk of peripheral neuropathy

• Improve heart health and reduce cardiovascular risk

• Support weight management

• Increase strength, mobility, and energy

• Enhance overall mental wellbeing

  
  

What Kind of Exercise Should You Do?

We recommend aiming for 150–300 minutes per week of exercise, which can be broken down into smaller 10–15 minute bouts.

1. Cardiovascular Training

• 30 minutes per day

• Activities: Walking, swimming, cycling, treadmill, or dancing

  
  

2. Strength Training

• 2–3 sessions per week

• Use body weight, dumbbells, or resistance bands

• Focus on large muscle groups

  
  

How Can an Exercise Physiologist Help?

At Northside Allied Health, our Exercise Physiologists:

• Create individualised plans tailored to your needs and medical history

• Teach you how to exercise safely and effectively

• Monitor and help manage your response to exercise, including signs of hypo- or hyperglycaemia

• Track your progress and adjust your plan as needed

Real Life: Ian’s Diabetes Journey

Meet Ian, 77, living with type 2 diabetes. When he started exercising with us, he struggled with motivation. But through two weekly sessions and a personalised home program, Ian turned things around.

“On the days that it’s hard to get up, those are the days you need to move. It isn’t easy, but it’s so worth it. I can pick something up off the ground now, something I haven't been able to do in years. I’ve lost weight, and my blood sugar has improved.”

Ian’s secret? Consistency, enjoyment, and accountability. Setting goals, sticking to a routine, and making movement part of his day made all the difference.

Join a Group: BEAT IT Diabetes Program

We proudly offer the BEAT IT program through the National Diabetes Services Scheme (NDSS):

• 8-week group program

• Two sessions per week

• Combination of strength and cardio exercises

• Delivered by Accredited Exercise Physiologists

• Includes education and pre/post fitness testing

• Access to a dietitian for nutrition support

You Don’t Have to Do It Alone

We’re here to support you every step of the way. Whether you’re new to exercise or looking to level up your routine, our team is ready to help you manage your diabetes through movement.

📞 Call us today at 0412 740 322

📍 Locations: Caboolture, Kallangur, Narangba, Sandgate

💬 Or send us a message, let’s talk about your goals!