Fitness Tips for Diabetics


There is an overwhelming amount of information on fitness, especially when it comes to diabetes, which is my motivation for writing this post. The truth is, it makes no difference if you’re diabetic or not. You’re just as capable as someone who doesn’t have diabetes. I have been on my fitness journey for a long time, both without and with diabetes and I can assure you that I have met a few road blocks along the way. If I’m being really honest, the workout is not the hardest part, it’s everything that revolves around it that is; accepting no excuses, avoiding procrastination and losing motivation. Whether you are new to fitness or are well into your journey like me, the tips below will help you stay on track.

Find Out What Motivates You…

… and Keep a Reminder close By. Progressing in fitness is hard and if anyone tells you otherwise, they are either trying to sell you something or they have no idea what it’s like to seriously progress in a physical activity. Creating positive change either mentally or physically is not an easy process and it takes time and commitment. There will come a time when you feel like giving up; at this point you need to remember your why. Why did you get started and what motivated you to do so? This is different for everyone. Maybe diabetes is your motivation? If it is, make sure you celebrate the positive effect it is having on your management.

Find Something You Enjoy

I have said this time and time again and I will keep saying it because it is absolutely vital. You shouldn’t dread your workouts. If you hate the gym, don’t go the gym. If you dread running, don’t go running. Think about what you enjoyed doing as a child. Skating, dancing, basketball? Whatever it was, give it a go and see if you get the same enjoyment as an adult. If you can’t remember what you really enjoyed or don’t enjoy that specific activity anymore, think about what you would enjoy now. Lots of people enjoy Pole Dancing for fitness, men included. Try it. Be sure to think without limits. Diabetes is not an excuses.

Avoid procrastination

How much you spend procrastinating will greatly affect your workouts. Nike have the famous slogan “Just do it” and that is exactly what you should do. Don’t wait until you get new running shoes, don’t wait until your personal trainer can fit you in – just do it. You need nothing to start apart from a keen attitude.

Although you probably connected with me through social media, you have to realise how much time you might waste on it. When you are due to exercises, switch your flight mode on. No distraction. No procrastinating by reading text messages, checking email or answering calls. Just you and your goal.

Above all else, don’t let diabetes be your procrastination barrier. At first, yes, it might take a bit more time because you are considering insulin doses, but the more you do said workout routine, the more you will come to grips with how to manage your diabetes around it.

Control what you can for the time being. For instance, don’t leave your pump site change to the same morning as you said you were going to go for a run because if something happens with that you are bound to(and should) prioritise fixing the diabetes related issues over engaging in your fitness commitment.


Did you know that even if you are mildly dehydrated it can affect the way you perform physically? Water is central for the overall functioning of the body and plays a massive part in how you look and feel. The minimum amount of water you should drink on any given day, in addition to coffees, teas or juices, is determined by your size and activity level. The International Sports Medicine Institute recommends 1/2 ounce per pound of body weight if you’re not active (that’s ten glasses if you weigh 160 pounds), and 2/3 ounce per pound if you’re athletic (13 to 14 glasses a day, at the same weight).

Think about it, if you are not feeding your body with adequate amounts of water, how do you think it is going to repay you? By consuming the correct amount of water for your body it will help you lose body fat and your body will eventually stop holding onto water because it knows that it is consistently getting enough of it. A good way to gauge your hydration level is by judging the color of your urine. The clearer it is, the more hydrated you are.

I hope this was helpful to you. Always remember to drink enough water to hydrate and prepare your body for the physical activity, seek motivation, avoid procrastination and do something you enjoy.

Rowena x

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