Start here
You do not need to be fit to start. You just need to begin. This page tells you why moving more is worth it, what makes it tricky with Type 1 diabetes, and how to take a first step.
Why bother
What moving more does for you
Walking, gardening, swimming, cycling, dancing and playing with the kids all count. Every bit of movement helps.
A stronger heart
Exercise makes your heart and lungs stronger and cuts your risk of heart disease.
Insulin works better
Your body often becomes more sensitive to insulin, so the same dose does more.
Steadier glucose
As you learn how your body reacts, you can spend more time in your target range.
A better mood
Moving is a proven way to lift your mood, lower stress and build confidence.
Better sleep
Many people sleep more deeply and wake up feeling fresher.
More energy
Playing with your children, walking the dog, climbing stairs - all of it gets easier.
Healthier blood pressure and cholesterol
Regular activity helps lower your blood pressure and improves your cholesterol.
Reduce cancer risk
Being active can cut your risk of some cancers by around a third.
Protects your eyes and kidneys
Exercising regularly - more than twice a week - lowers your risk of diabetes eye disease (retinopathy) and kidney disease.
The honest bit
“I’m worried I’ll go low”
If you have ever thought that, you are not alone. Lots of people with Type 1 diabetes skip exercise because they worry about hypos, sudden highs, or simply not knowing what will happen.
Understanding your body when you exercise is key to all physical activity.
53%
of adults with Type 1 diabetes are afraid of going low during exercise. Research from the University of Exeter, with Breakthrough T1D and EXTOD.
Source: Cockcroft EJ, et al. Barriers and enablers to physical activity in type 1 diabetes: a mixed-methods study of adults and parent-reported child perspectives in the UK. Diabet Med. 2026;43(10):e70378
150 min
a week of activity that gets you a bit puffed - like brisk walking. Or 75 minutes of harder activity, like running.
2 days
a week doing something that makes your muscles work - weights, resistance bands, or your own body weight.
2 min
every hour, get up and move. If you sit for long periods - like at a desk job - breaking it up makes a difference.
That is the target, not the starting line. If you do nothing right now, a ten-minute walk is a win.
First steps
How do I start safely?
Pick something you will enjoy enough to keep doing. Then run through these four checks before you head out.
Is my glucose in a good range?
Aim to start between 7 and 10 mmol/L. You do not need it perfect - you need a safe starting point.
Do I have insulin still working?
Insulin already in your body is the biggest reason glucose falls during exercise. Think about when you last gave a dose.
Have I got hypo treatment with me?
Always carry fast carbs - glucose tablets, jelly babies or fruit juice. Better to bring it home unused.
Can I check my glucose?
If you use a sensor, check it is working and charged. If in doubt, take a finger-prick meter as a backup.
When not to exercise
Exercise is safe for almost everyone with Type 1. Skip it today, and seek medical advice, if:
- Your glucose is above 15 mmol/L and your ketones are raised
- You have had a severe hypo - one where you needed someone else's help - in the last 24 hours
- You have chest pain, or chest pain that comes on when you exercise
- You feel unwell, for example with a fever or sickness bug
It is often safer and more fun to exercise with other people. Tell them you have Type 1 diabetes, where you keep your hypo treatment, and how to spot a hypo. It takes a minute, and most people are glad to know.
Where to start
The five Exercise Confidence Guides
Five short guides take you from “why should I exercise?” to a plan that works for you. Each one ends with a small challenge to try that week. Print them, or read the same advice on this site.
- 01
Why should I exercise?
Download PDF (270 KB)Read on the site → - 02
How exercise affects my blood glucose
Download PDF (205 KB)Read on the site → - 03
How do I start exercising?
Download PDF (85 KB)Read on the site → - 04
Think ICE before exercise
Download PDF (84 KB)Read on the site → - 05
Make exercise work for you
Download PDF (142 KB)Read on the site →