Best exercises for working women with diabetes: Stay fit with short walks, strength training and more

Balancing career, household responsibilities and personal health can be challenging for anyone; especially for women who are managing diabetes or prediabetes. However, small consistent changes in your daily routine can go a long way in stabilising your blood sugar levels and improving well-being. Studies suggest that by making simple and practical lifestyle changes you can make a difference.

Not everyone can effortlessly manage  long work hours, family commitments, and constant multitasking, let alone find time-structured workouts to the to-do list, says Dr Honey Evangelin, Consultant, Dr Mohan's Diabetes Specialities Centre. "The key is to introduce more movement in your routine,” she says.

Dr Evangelin suggests these easy and effective fitness tips to maintain your blood sugar levels and improve health:

• Start your day with movement: A 10-15 minute morning walk, light stretching, or yoga can stabilise blood sugar levels and energise you for the day. "Even gentle movement helps wake up the muscles and improves insulin function," she says.

How to stay fit: Sitting for long hours affects blood sugar and circulation. Take short movement breaks every hour, stand up, stretch, walk around, or take the stairs (Image: Canva)

• Prioritise strength training: Practicing bodyweight exercises like squats, lunges, and push-ups or using light weights can improve insulin sensitivity and build muscle. Even a half-hour workout daily can impact glucose regulation and strength.

• Sneak in a movement at work: Sitting for long hours affects blood sugar and circulation. Take short movement breaks every hour, stand up, stretch, walk around, or take the stairs. Even desk exercises like seated leg lifts or shoulder rolls help.

• Walk after meals: A brisk 30-minute walk after meals helps prevent blood sugar spikes by aiding glucose absorption. If time is tight, even a 10-minute stroll can make a noticeable difference.

• Stay hydrated: Dehydration can increase blood sugar levels and reduce workout effectiveness. Aim for 2–3 litres of water daily to keep your metabolism and energy levels steady.

• Stretch and protect your eyes: If your job involves prolonged screen time, take breaks to stretch your neck, back, and wrists. Eye exercises can help prevent strain and fatigue.

• Eat smart, pair protein with fibre: Stabilise blood sugar by pairing proteins with fibre-rich carbs. Instead of sugary snacks, opt for nuts, Greek yoghurt, or roasted seeds to keep energy levels steady.

• Make fitness a social activity: Join a dance class, a yoga group, or take a walk with colleagues. Exercising with others makes it enjoyable and increases accountability.

• Get enough sleep: Poor sleep can increase insulin resistance. Prioritise 7–8 hours of quality rest to support metabolism and good health.

• Monitor your blood sugar levels: Regularly check blood sugar levels and tweak your routine accordingly. Small, consistent efforts add up, stay active, stay strong, and take control of your health.