3 Important Muscle Groups for People With Diabetes
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3 Important Muscle Groups for People With Diabetes: Strength, Balance, and Blood Sugar
When managing diabetes, most people focus on food choices, medication, and blood glucose readings. Those are essential, but muscle health also deserves attention. Skeletal muscles use glucose for energy, and regular physical activity can help the body respond to insulin. Maintaining strength becomes especially important as we get older.
Here are three muscle groups worth training, along with gentle exercises you can adapt to your fitness level.
1. Thigh muscles (quadriceps): Chair sit-to-stands
The quadriceps help straighten the knees and support everyday activities such as getting out of a chair, climbing stairs, and walking. A simple way to train them is a controlled chair sit-to-stand.
- Choose a stable chair that will not slide.
- Place your feet about hip-width apart.
- Slowly sit down, then stand up using your legs. Use the armrests if needed.
- Start with 5–10 comfortable repetitions, resting when necessary.
If you have knee pain, reduce the range of motion or stop and ask a healthcare professional for guidance.
2. Gluteal muscles (hips and buttocks): Glute bridges
The gluteal muscles help you rise from a seated position and stabilize your hips when you walk. To try a gentle bridge, lie on your back with your knees bent and feet on the floor. Tighten your buttocks, slowly lift your hips a comfortable distance, then lower with control. Start with 5–10 repetitions. Stop if you experience back pain.
3. Calf muscles: Supported heel raises
Your calf muscles help propel you forward during walking and support ankle function. Stand beside a counter or sturdy chair for balance. Slowly lift your heels, pause briefly, and lower them. Begin with 5–10 repetitions. If you have reduced foot sensation, balance difficulties, or a foot wound, ask your clinician which exercises are appropriate.
How often should you exercise?
For many adults with diabetes, combining aerobic activity with resistance training is beneficial. The American Diabetes Association recommends resistance exercise on two or three nonconsecutive days per week, adjusted for health and ability. The CDC also encourages gradually building toward 150 minutes of moderate-intensity activity weekly. A short walk after a meal may be a manageable place to start.
There is no single squat count or exercise routine that is right for everyone. Build up gradually instead of pushing through pain or exhaustion.
Important safety considerations
Exercise can lower blood glucose. People who use insulin or medications that may cause hypoglycemia should follow their care team's instructions for checking glucose and treating lows. Diabetic neuropathy, foot ulcers, advanced eye disease, heart disease, or significant joint pain may require exercise modifications. Ask your healthcare professional before beginning a new routine if you have these concerns.
Small steps make a difference
Protecting your strength is about more than a number on a glucose meter. It supports mobility, confidence, and everyday independence. Start with safe, repeatable movements and build a routine you can maintain.
Medical note: This article provides general health education, not individualized diagnosis or treatment. Exercise complements—rather than replaces—prescribed diabetes care.
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References: CDC: Get Active · American Diabetes Association: Standards of Care
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