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Exercise should be fun, not something you have to do!

Discover the benefits of walking, SPA (spontaneous physical activity), and exercise for managing prediabetes and diabetes. Backed by scientific research, movement and exercise offers many health benefits:
- Lowers and stabilizes blood sugar levels
- Improves insulin sensitivity
- Promotes weight loss and fat loss
- Boosts mood and reduces stress
- Increases energy levels
- Improves cardiovascular health
- Strengthens muscles and bones
You are your best project
Everyone has to start somewhere, explore beginner friendly workouts
Walking videos
Boost your health with daily steps! Walking is a simple yet powerful way to improve your overall physical and mental health. Explore a variety of engaging walking videos set to music at Get Fit With Rick, featuring free step videos ranging from 1,000 to 10,000 steps. Enjoy a fun and effective way to stay active while enjoying your favorite tunes!
Low-Impact Beginner Workout
Our 30-minute beginner workout is designed for individuals of all ages, including those with balance issues and individuals on various points of their wellness journey. Whether you’re managing diabetes or simply starting your fitness path, this low-impact routine offers modifications to help you start your journey safely.
Beginner/intermediate workout
Join us for a 30-minute beginner/intermediate workout, designed for both beginner and intermediate fitness levels. This easy-to-follow routine requires minimal equipment, includes modifications, and is perfect for anyone starting their fitness journey.
Low-Impact Beginner Workout
Our 30-minute beginner workout is designed for individuals of all ages, including those with balance issues and individuals on various points of their wellness journey. Whether you’re managing diabetes or simply starting your fitness path, this low-impact routine offers modifications to help you start your journey safely.
Low-impact beginner workout
Our 30-minute beginner workout is designed for individuals of all ages, including those with balance issues and individuals on various points of their wellness journey. Whether you’re managing diabetes or simply starting your fitness path, this low-impact routine offers modifications to help you start your journey safely.
Walking videos
Boost your health with daily steps! Walking is a simple yet powerful way to improve your overall physical and mental health. Explore a variety of engaging walking videos set to music at Get Fit With Rick, featuring free step videos ranging from 1,000 to 10,000 steps. Enjoy a fun and effective way to stay active while enjoying your favorite tunes!
Low-impact beginner workout
Our 30-minute beginner workout is designed for individuals of all ages, including those with balance issues and individuals on various points of their wellness journey. Whether you’re managing diabetes or simply starting your fitness path, this low-impact routine offers modifications to help you start your journey safely.
Beginner/intermediate workout
Join us for a 30-minute beginner/intermediate workout, designed for both beginner and intermediate fitness levels. This easy-to-follow routine requires minimal equipment, includes modifications, and is perfect for anyone starting their fitness journey.
Exercise for prediabetes and diabetes
Learn how different types of exercise & movement impact your blood sugar

Spontaneous physical activity
- SPA includes shorter activities such as taking the stairs, doing chores, or movement after inactivity.
- Incorporating small bursts of activity can help regulate blood sugar levels.
- Frequent movement throughout the day can improve insulin sensitivity and reduce post-meal glucose spikes.
- Regular exercise sessions improve insulin sensitivity, leading to better blood sugar control over time.
- Moderate to high-intensity exercise, like cycling or swimming, can lower blood sugar levels by increasing glucose uptake by muscles.
- Regular exercise often means less insulin needed for people with diabetes.
Our exercise recommendations:
- Steps - Track steps to determine a starting point. Slowly work your way to up 10,000 steps per day.
- SPA - Be active throughout the day through spontaneous physical activity. Try not to be sedentary for more than 1 hour at a time.
- Exercise - Incorporate enjoyable activities into your weekly routine for an active lifestyle.
Our exercise recommendations:
- Steps - Track steps to determine a starting point. Slowly work your way to up 10,000 steps per day.
- SPA - Be active throughout the day through spontaneous physical activity. Try not to be sedentary for more than 1 hour at a time.
- Exercise - Incorporate enjoyable activities into your weekly routine for an active lifestyle.
Be slow. Be intentional. Be safe.
Slow is smooth and smooth is fast

The importance of form
- Proper form minimizes the risk of injury and ensures that exercises target the intended muscle groups effectively.
Slow is smooth, smooth is fast
- Taking time to execute exercises slowly allows for mastering proper form and technique before increasing speed and power.
- By prioritizing smooth, deliberate movements, individuals develop better control over their bodies, leading to more efficient and effective workouts.
- Moving slowly and with intention decreases the likelihood of strain or injury, promoting long-term exercise sustainability.
Safe blood sugar ranges:
- Before exercise: Between 100 mg/dL (5.6 mmol/L) and 250 mg/dL (13.9 mmol/L).
- During exercise: Above 70 mg/dL (3.9 mmol/L).
Safety measures:
- Stop exercising if blood sugar falls below 70 mg/dL (3.9 mmol/L) or rises above 250 mg/dL (13.9 mmol/L).
- Watch for symptoms like lightheadedness, blurred vision, or nausea.
15-15 rule:
- Consume 15 grams of carbohydrates if blood sugar falls below 70 mg/dL (3.9 mmol/L), wait 15 minutes, and recheck.
Exercise equipment
Get started without a large investment
- Supportive shoes: Ensure proper alignment and injury prevention. Consider Brooks shoes with online fitting tools and 90-day free returns. Shoes that don't fit correctly or old shoes often lead to injury.
- Step tracking device: Track your daily steps with a fitness watch or opt for a basic pedometer for a budget-friendly option.
- Resistance bands: We recommend two sets for versatile home workouts: cloth looped bands for resistance and rubber bands with handles for strength training.
Learn about exercise and diabetes
Explore our science-backed articles to learn more about exercise and diabetes. Learn about how to start exercising, resistance training, balance and avoiding falls, blood sugar and exercise, exercising for better sleep, walking and diabetes, how to set achievable exercise goals, and more!
Managing Blood Sugar When Exercising Safe blood glucose ranges for...Read More
Why Does Exercises Sometimes Raise Blood Sugar? Learn why certain...Read More
Exercises to Lower Your Blood Sugar How to lower your...Read More
How to Set Achievable Diabetes Exercise Goals Find your positive...Read More
The Benefits of Walking for Diabetes The importance of walking...Read More
Resistance Training for Diabetes Prevention and Management What you need...Read More
Balance and Avoiding Falls Improving balance and preventing falls when...Read More
Exercising For Better Sleep Can exercise affect sleep? Everything you...Read More
Tips for success
Include flexibility exercises like yoga or stretching to improve joint mobility and reduce the risk of injury.
Utilize a treadmill, walking pad, or stationary bike while watching TV or playing video games to add more physical activity to your daily routine.
Participate in activities you enjoy, such as dancing, gardening, or playing sports, to make exercise more enjoyable and sustainable.
Drink plenty of water throughout the day to prevent dehydration or injury, and aid in blood sugar management.
Check your blood sugar before, during, and after exercise to understand how your body responds to different activities.
Set out your exercise clothes and shoes the night before to make it easier to start your morning fitness routine.
Aim to walk for about 10-15 minutes after eating to lower blood sugar levels. Walking after dinner, in particular, helps improve overnight blood sugar control.
Incorporate strength training exercises to improve muscle strength, boost metabolism, and increase insulin sensitivity.
Tips for success
- Include flexibility exercises like yoga or stretching to improve joint mobility and reduce the risk of injury.
- Utilize a treadmill, walking pad, or stationary bike while watching TV or playing video games to add more physical activity to your daily routine.
- Participate in activities you enjoy, such as dancing, gardening, or playing sports, to make exercise more enjoyable and sustainable.
- Drink plenty of water throughout the day to prevent dehydration or injury, and aid in blood sugar management.
- Check your blood sugar before, during, and after exercise to understand how your body responds to different activities.
- Set out your exercise clothes and shoes the night before to make it easier to start your morning fitness routine.
- Aim to walk for about 10-15 minutes after eating to lower blood sugar levels. Walking after dinner, in particular, helps improve overnight blood sugar control.
- Incorporate strength training exercises to improve muscle strength, boost metabolism, and increase insulin sensitivity.
Explore our premium features
App features
Explore our premium features
App features
Physical therapy videos

Back pain

Neck pain

Knee pain
Members receive access to exclusive videos created by a licensed physical therapist. These videos focus on common injured areas and show commonly prescribed exercises and movements by physical therapists for these conditions. These easy-to-follow stretches and exercises show you the correct form to help relieve pain and improve movement. They’re designed with you in mind, making it simple to understand and incorporate into your routine.
Additional premium features
In addition to the exercise premium features, members also enjoy:
- Forums & community support
- Events with challenges & prizes
- Manufacturers coupons & rebates
- Exclusive discounts on everyday products
- Quickly find low-carb options for 50+ of the most popular fast food and casual dining restaurants
- Adjust recipe serving sizes
- Favorite recipes & save recipe notes
- Create custom meal plans & grocery lists
Try our membership free for 30 days!
Additional premium features
In addition to the exercise premium features, members also enjoy:
- Forums & community support
- Events with challenges & prizes
- Manufacturers coupons & rebates
- Exclusive discounts on everyday products
- Quickly find low-carb options for 50+ of the most popular fast food and casual dining restaurants
- Adjust recipe serving sizes
- Favorite recipes & save recipe notes
- Create custom meal plans & grocery lists