Mr. Nick Pratap, Kinesiologist, Vancouver, BC

Home Exercise Program - Walking - Diabetes
If you take insulin or certain diabetes medications

Exercise can lower your blood sugar, sometimes causing hypoglycemia (low blood sugar). It’s a good idea to:

  • Check your blood sugar before and after exercise if you’re at risk of lows.
  • Carry a fast-acting carbohydrate, such as glucose tablets or juice.
  • Stay hydrated.
  • Wear appropriate footwear and check your feet regularly to help prevent injuries.

Here are general recommendations for most adults with diabetes:

  • Aim for at least 150 minutes of moderate aerobic exercise each week, such as:
    • Brisk walking
    • Cycling
    • Swimming
    • Dancing
  • Do strength training 2–3 times per week, using:
    • Resistance bands
    • Free weights
    • Bodyweight exercises (such as squats, wall push-ups, or lunges)
  • Include flexibility and balance exercises several times a week, especially if you’re older. Examples include stretching, yoga, or tai chi.
  • Reduce long periods of sitting by standing up or walking for a few minutes every 30–60 minutes.

Mr. Nick Pratap, Kinesiologist, Vancouver, BC

Home Exercise Program - Plank - Diabetes
General exercise for prostate health

Regular physical activity may help reduce urinary symptoms associated with an enlarged prostate and supports overall health.

Good options include:

  • Brisk walking (30 minutes most days)
  • Cycling (if it causes pelvic discomfort, consider a wider or noseless saddle)
  • Swimming
  • Strength training 2–3 times per week
  • Stretching or yoga
General exercise for prostate health

Regular physical activity may help reduce urinary symptoms associated with an enlarged prostate and supports overall health.

Good options include:

  • Brisk walking (30 minutes most days)
  • Cycling (if it causes pelvic discomfort, consider a wider or noseless saddle)
  • Swimming
  • Strength training 2–3 times per week
  • Stretching or yoga

Mr. Nick Pratap, Kinesiologist, Vancouver, BC

Home Exercise Program - Row- Diabetes Exercise
Recommended types of exercise

Most adults with diabetes benefit from a combination of:

  • Aerobic exercise: Brisk walking, cycling, swimming, or dancing for at least 150 minutes per week of moderate intensity.
  • Strength training: At least 2 days per week to build muscle, which helps improve blood glucose control.
  • Flexibility and balance exercises: Yoga, stretching, or tai chi, especially for older adults.
Benefits for mental health

Physical activity may:

  • Reduce symptoms of anxiety and depression.
  • Lower stress by decreasing stress hormones and increasing endorphins.
  • Improve sleep quality.
  • Boost energy and self-confidence.
  • Support cognitive function and overall well-being.

Diabetes Exercise NOW

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Mr. Nick Pratap, Kinesiologist, Vancouver, BC,

Push Up - Home Exercise Program - Diabetes
When to avoid exercise

You should postpone vigorous exercise if:

  • Your blood sugar is very high and you have ketones (mainly for people with type 1 diabetes).
  • You’re feeling unwell, dizzy, or have symptoms of low blood sugar.

Mr. Nick Pratap, Kinesiologist, Vancouver, BC,

Squat exercise - Home Exercise Program - Diabetes

If you have diabetes:

  • Check your blood sugar before and after exercise if recommended by your healthcare provider, especially if you use insulin or medications that can cause low blood sugar.
  • Carry a fast-acting carbohydrate (such as glucose tablets or juice) in case of hypoglycemia.
  • Stay hydrated.
  • Wear appropriate footwear and check your feet regularly to help prevent injuries.

Mr. Nick Pratap, Kinesiologist, Vancouver, BC, Vancouver, BC

Educational video describes Glute Bridge exercises for - Diabetes

Mr. Nick Pratap, BSc, Kin, Clinical Exercise Physiologist, Vancouver, BC

Educational video describes Laterial Raise exercises - Diabetes

Mr. Nick Pratap, BSc, Kin, Clinical Exercise Physiologis, Kinesiologist, Vancouver, BC

Single Leg Stand - Home Exercise Program - Diabetes