Exercise for Diabetics and Hypertensive Individuals

Exercise for Diabetics and Hypertensive Individuals: Dos and Don’ts

Exercise is a very important part of managing both diabetes and hypertension, which are health conditions related to blood sugar and blood pressure. It’s essential for individuals dealing with these issues to engage in safe and effective exercise routines. But just like you’d consult with a parent or guardian before trying something new, it’s vital to speak with a healthcare professional before starting a new exercise program. They can create a plan that suits your unique needs. Here are some guidelines for Individuals with diabetes and hypertension:

Dos for Exercise:

1. Consult Your Healthcare Provider: It is highly recommended you talk to you doctor also think of your doctor as your exercise coach. They need to give the green light before you start any new exercise routine.

2. Start Gradually: Like learning a new skill, start with easy exercises and gradually increase the intensity. Gradually increase the intensity and duration of your workouts helps reduces easy burnout.

3. Aerobic Activities: Think of brisk walking, cycling, or swimming as your go-to exercises These exercises improve cardiovascular fitness and help manage blood pressure and blood sugar levels

4. Strength Training Include strength training exercises using light weights or resistance bands to improve muscle strength. Strong muscles can enhance insulin sensitivity and support weight management. (American Heart Association, 2021)

5. Consistency: Regularity is key. Try to get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, spread out over three or more days. Include strength training on at least two days a week.

6. Monitor Blood Sugar: Keep an eye on your blood sugar levels before and after exercise, especially if you take insulin or certain medications.  This helps you adjust your treatment plan as needed.

7. Stay Hydrated: Just like you keep your character in a game hydrated for better performance, drink water before, during, and after exercise to stay on top of your game. (American Diabetes Association, 2021)

Don’ts for Exercise:


1. Avoid Overexertion: Pushing too hard can be like trying to complete a level in a game that’s way too difficult. It can lead to high blood pressure and spikes in blood sugar.

2. Skip Extreme Activities: Avoid extreme or risky exercises that could lead to injury or sudden changes in blood pressure or blood sugar. Stick to safe and enjoyable activities.

3. Dehydration: Do not exercise without proper hydration. Don’t skip it because dehydration can cause problems with blood pressure and blood sugar.

4. Listen to Your Body: If you experience symptoms like dizziness, chest pain, or difficulty breathing during exercise, stop exercising and seek medical attention if you experience any of these symptoms.

5. Supervision: If you have heart issues or are on multiple medications, especially if you have underlying heart issues. Exercise with supervision or guidance.

6. Consistency Matters: Inconsistency in your exercise routine can lead to unstable blood sugar levels and blood pressure. It is advisable to aim for a regular schedule to maintain the benefits of exercise. (American Diabetes Association, 2021).

7. Medication Management: Don’t change your medications without talking to your doctor/ healthcare provider. They know the best strategy for managing your conditions.

Remember, exercise can be both fun and beneficial for managing your health conditions. Your doctor/ healthcare provider is like your strategy guide, so work with them to create a plan that works best for you.


1. American Diabetes Association. (2021). Physical Activity. (https://www.diabetes.org/nutrition/physical-activity).

2. American Heart Association. (2021). Managing Blood Pressure with a Heart-Healthy Diet. (https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-blood-pressure-with-a-heart-healthy-diet).

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