Why So Many People With Diabetes Struggle to Exercise

The advice is everywhere. From doctors to dietitians, everyone tells people with diabetes that exercise is a critical part of managing their condition.¹ But for many, this simple instruction feels like a monumental, if not impossible, task. The advice often comes with an unspoken assumption that the only thing standing in the way is a lack of willpower.

But the truth is, the struggle is real. The reason so many people with diabetes find it hard to start or stick with a physical activity routine isn’t a lack of desire; it’s a list of very real, and often unspoken, barriers that go far beyond simple motivation.

This article is for you if you’ve ever felt that frustration. We will validate your struggle by revealing the common obstacles that make exercise so hard, and more importantly, we’ll provide a compassionate, step-by-step guide on how to break through those barriers and build a sustainable routine that actually works for your life and your body.

The Unspoken Barriers: Why Exercise is So Hard with Diabetes

While the general population might struggle with motivation, people with diabetes face a unique set of challenges that can make the simple act of getting up and moving feel daunting.

1. The Fear of Blood Sugar Volatility

This is perhaps the biggest and most serious barrier. Exercise has a direct and sometimes unpredictable impact on blood sugar levels. For those on medication, the fear of hypoglycemia (a dangerous drop in blood sugar) during or after a workout is a very real concern. Conversely, some types of strenuous physical activity can cause blood sugar to spike, leading to a feeling of frustration and defeat. This constant uncertainty turns what should be a healthy habit into a source of anxiety.

2. Chronic Fatigue

Managing diabetes is a full-time job for your body. High blood sugar levels can lead to a state of chronic fatigue, leaving you feeling drained and exhausted even before you start your day. It’s hard to find the motivation for a workout when your body feels like it’s running on empty. This fatigue is not a sign of laziness; it is a physical symptom of the disease that must be addressed.

3. Joint Pain and Mobility Issues

A significant number of people with diabetes also deal with complications like arthritis or weight-related joint pain. The very idea of walking, running, or lifting weights can be excruciating. This makes traditional, high-impact exercises feel impossible and can quickly lead to a sense of defeat, convincing you that exercise just isn’t for you.

4. The Risk of Complications

Diabetes can lead to a range of complications that directly impact your ability to exercise safely. Diabetic neuropathy can cause nerve damage in the feet, leading to a loss of sensation and an increased risk of injury. Retinopathy (eye damage) can make certain exercises that raise blood pressure, like heavy lifting, risky. These very real health concerns are not excuses; they are valid reasons for caution that require a tailored approach.

5. Self-Consciousness and Emotional Barriers

Many people with chronic illnesses feel self-conscious about their bodies or about managing their condition in public. The thought of exercising in a gym or even a public park can trigger feelings of anxiety, shame, or fear of judgment. This emotional barrier is just as real as the physical ones and can be incredibly difficult to overcome.

The Breakthrough: How to Start and Stay Active

The good news is that while these barriers are very real, they are not insurmountable. The key is to shift your mindset from a high-intensity, all-or-nothing approach to a compassionate, step-by-step strategy. Here’s your plan to break through and make physical activity a positive, sustainable part of your life.

Step 1: Start with a Conversation

The very first step is to talk to your doctor. Be open and honest about your struggles, your fears, and your specific symptoms, such as diabetic neuropathy or joint pain. Your doctor can help you create a personalized plan that is safe and effective for your unique needs. They can also provide guidance on how to adjust your medication or meals to manage blood sugar during a workout.

Step 2: Redefine “Exercise”

Forget the image of intense, sweaty workouts. For now, redefine exercise as any physical activity that gets you moving. This is about building a foundation of healthy habits. This could be a 10-minute walk around the block, gardening, doing housework, dancing to your favorite music, or even taking the stairs instead of the elevator. The goal is to move your body in a way that feels good and is sustainable, not to push yourself to the point of exhaustion.

Step 3: Master Your Blood Sugar Management

This is where you take control of your blood sugar around your workouts.

Check and Plan: Always check your blood sugar before and after a workout. If it’s too low, have a small snack (like a piece of fruit or a few crackers) and retest.
Be Prepared: Always carry a source of fast-acting glucose (like glucose tablets or a small juice box) with you in case of a low.
Hydrate: Drink plenty of water before, during, and after your activity. Dehydration can affect blood sugar levels.
Listen to Your Body: Pay close attention to how you feel. If you feel shaky, dizzy, or weak, stop immediately and check your blood sugar.

Step 4: Find Your Perfect Activity

Now that you have the knowledge and the go-ahead from your doctor, it’s time to find an activity you genuinely enjoy.

For Joint Pain: Try low-impact exercises that take the pressure off your joints. Swimming, water aerobics, gentle cycling, and chair yoga are excellent options.
For Neuropathy: Focus on activities that don’t put too much stress on your feet. Swimming is perfect for this, as is seated cycling or even resistance training with bands.
For Beginners: Start with walking. It’s free, you can do it anywhere, and you can easily control the pace and duration. Gradually increase your time and distance over a few weeks.

Step 5: Embrace Consistency Over Intensity

A 10-minute walk every day is far more effective than a one-hour gym session that happens once a month. The goal is to build a habit. Start small, celebrate every small victory, and focus on consistency. Over time, these small healthy habits will add up to significant long-term benefits, like better blood sugar management, a lower A1C, and a renewed sense of energy and vitality.

Conclusion

While exercise is a powerful tool for controlling your blood sugar, the benefits extend far beyond that. As you start to move more, you’ll experience a positive domino effect throughout your life. You’ll reduce stress, improve your mood, and combat the fatigue that can hold you back. You’ll build the strength and balance needed to live more independently, and you’ll gain a sense of control and empowerment over your health.