Category: Physical Health
Use physical activity to win against the stress of diabetes.
Life with diabetes can feel like an endless series of things to worry about, whether it’s physical activity, navigating brunch with friends, or monitoring your glucose levels (commonly known as sugar levels)1. For many people with diabetes, this can be a source of stress—or even diabetes distress2.
Have you ever felt tired of keeping up with your physical activity? Or felt badly about your self-care? You’re not alone—33% to 50% of people with diabetes have diabetes distress3.
Watch out for stress—it can affect your glucose levels.
When you’re stressed, hormones can be released that make your glucose levels rise or fall. That same stress can impact your mood and how well you manage your diabetes. Not everyone is affected the same way3. We’re here to offer you some stress relief tips that you could try.
A great way to stress less is by getting active.
Physical activity can do wonders for your stress4, in addition to being good for your diabetes self-care5. You might call it a win-win.
Make moves and stress less.
Studies show that regular aerobic activity reduces stress.
- According to the Anxiety & Depression Association of America, you may start feeling anti-anxiety effects in as little as 5 minutes with aerobic exercise4.
- According to a 2023 research review, exercise can reduce stress while leading to a better mood and improved quality of life6.
Boost energy and thinking.
Physical activity can also boost your overall energy, focus, and cognition4.
Physical activity can also be good for your body.
According to the American Diabetes Association (ADA), physical activity can lower your glucose levels both during the workout and for up to 24 hours after. The more you move, the better your body becomes at processing glucose, and your insulin sensitivity increases. For these reasons, the ADA recommends getting 150 minutes of moderate-intensity aerobic activity per week5.
3 ways to move and stress less
1. Walk for 20 minutes after a meal.
Studies show that walking for 20 to 30 minutes immediately after a meal can tame the post-meal glucose surge7,8.
Even short bursts of walking to break up stretches of prolonged sitting can do you good according to other studies9.
2. Pick your favorite way to move.
Any physical activity, whether it’s aerobic or resistance, will help according to a 2023 update of “The Role of Exercise in Diabetes” in the National Library of Medicine.
In one study, people with type 2 diabetes who got active in different ways had an estimated 0.67% decrease in their A1C. So try what motivates you most, whether it's climbing stairs, biking, or dancing10.
3. Play with others: team sports.
Look into local team sports opportunities, like soccer, tennis, or softball. A routine social activity may encourage you to move more. A research review found that team sports offer a social way to motivate people to improve their fitness and health.
A study of a women’s handball team showed high social and motivational scores compared to a sedentary control group, as well as improved endurance and bone mineral density11.
Manage diabetes in small steps.
Getting more active doesn’t have to happen overnight. You can work your way towards your goals, step by step. The Centers for Disease Control and Prevention (CDC) recommends setting only one or two diabetes care goals for yourself at a time3. For example, taking the stairs instead of the elevator or checking your glucose levels.
See the effect of your steps with a continuous glucose monitor (CGM).
If you’re using a CGM system like the FreeStyle Libre systems, you can check your real-time reading at any time* to see the impact of your actions. And as you get to know how your glucose levels respond to your actions, you can make more informed decisions†12.
In a study, 37% of people with diabetes who used Libre systems reported engaging in physical activity more frequently. Plus, 92% of users found it easier to manage meal-time glucose†12.
See how Libre systems could help you to be more active.
Choose the #1 prescribed CGM in the US‡—FreeStyle Libre systems.
Learn more about Libre systems today.
CGM = continuous glucose monitor(ing)
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Glucose readings right on your wrist§||
The Libre app on Watch§ is here.
Your glucose data, always within reach||
Try it today.
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The FreeStyle Libre 3 system includes the Libre 3 Plus sensor, Libre 3 sensor, Libre 3 app, Libre app, and the Libre 3 reader.
The FreeStyle Libre 2 system includes the Libre 2 Plus sensor, Libre 2 sensor, Libre 2 app, Libre app, and the Libre 2 reader.
FreeStyle Libre 3 system is cleared to be used by children 4 years and older with Libre 3 sensor and 2 years and older with Libre 3 Plus sensor.
FreeStyle Libre 2 system is cleared to be used by children 4 years and older with Libre 2 sensor and 2 years and older with Libre 2 Plus sensor.
Medicare and other payor criteria may apply.
* 60-minute warm-up is required when applying the sensor.
† Study was performed with the outside US version of the FreeStyle Libre 14 day system. Data is applicable to FreeStyle Libre 2 and 3 systems, as feature sets are similar as FreeStyle Libre 14 day system, excluding alarms.
‡ Based on retail and durable medical equipment sales data for patient’s last-filled prescription, by manufacturer.
§ The Libre app for smartwatches is only compatible with certain devices and operating systems. Please check the Support section of our website for more information about device compatibility before using the app. Use of the Libre app may require registration with LibreView. The Libre app for smartwatches should not be used to make treatment decisions. Please follow the Libre app instructions on your smartphone.
|| Glucose information and notifications will only be received when your smartphone is within range of your sensor and smartwatch. Notifications seen on your smartwatch are mirrored from the Libre app on your smartphone. You must enable the appropriate settings on your smartphone to receive alerts on your smartwatch.
¶ The FreeStyle Libre systems apps are only compatible with certain mobile devices and operating systems. Please check the Support section of our website for more information about device compatibility before using the apps. Use of the FreeStyle Libre systems apps may require registration with LibreView.
♢ Eligible patients will receive one (1) FreeStyle Libre 2 Plus sensor or (1) FreeStyle Libre 3 Plus sensor for users with a compatible mobile phone operating system at $0 copay. The expiration date of the voucher is 60 days from the issue date. This program is available for patients with Type 1 diabetes or Type 2 diabetes or gestational diabetes. Patients ages 18 and older are eligible to sign up and receive an offer for the (1) FreeStyle Libre 2 Plus sensor or (1) FreeStyle Libre 3 Plus sensor. Patients ages 2–17 are eligible to receive an offer for the (1) FreeStyle Libre 2 Plus sensor or (1) FreeStyle Libre 3 Plus sensor through their parent or guardian. This offer is void where prohibited by law. Abbott may modify or rescind this offer at any time without notice. The discounts are not available to beneficiaries of Kaiser Permanente, Medicare, Medicaid or other federal or state healthcare programs, residents of Massachusetts, or US territories (other than Puerto Rico). The free (1) FreeStyle Libre 2 Plus sensor or (1) FreeStyle Libre 3 Plus sensor is provided as a sample and is limited to one sample per eligible person per product identification number. The FreeStyle Libre 2 Plus sensor or FreeStyle Libre 3 Plus sensor cannot be re-sold, traded nor submitted to any third-party payer for reimbursement and is not provided as any inducement for future purchases. The free sample card is not health insurance.
References: 1. Mayo Clinic Staff. “Diabetes Management: How Lifestyle, Daily Routine Affect Blood Sugar.” Mayo Clinic. January 6, 2024. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-management/art-20047963. 2. American Diabetes Association. “Diabetes Distress.” Diabetes and Emotional Health Workbook, Chapter 3, 2021. https://professional.diabetes.org/sites/default/files/media/ada_mental_health_workbook_chapter_3.pdf. 3. Centers for Disease Control and Prevention. “Diabetes and Mental Health.” Accessed December 17, 2025. https://www.cdc.gov/diabetes/living-with/mental-health.html. 4. Anxiety & Depression Association of America. “Exercise for Stress and Anxiety.” Accessed December 17, 2025. https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety. 5. American Diabetes Association. “Anaerobic Exercise and Diabetes.” Accessed December 17, 2025. https://diabetes.org/health-wellness/fitness/anaerobic-exercise-diabetes. 6. Mahindru A, Patil P, Agrawal V. “Role of Physical Activity on Mental Health and Well-Being: A Review.” Cureus 15, no. 1 (2023): e33475. https://doi.org/10.7759/cureus.33475. 7. Solomon, Thomas P. J., et al. “Immediate Post-Breakfast Physical Activity Improves Interstitial Postprandial Glycemia: A Comparison of Different Activity–Meal Timings.” Pflügers Archiv–European Journal of Physiology 472 (2020): 271–280. https://doi.org/10.1007/s00424-019-02300-4. 8. Engeroff, Tobias, David A. Groneberg, and Joachim Wilke. “After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose Tolerance.” Sports Medicine 53, no. 4 (2023): 849–869. https://doi.org/10.1007/s40279-022-01808-7. 9. Moghetti, Paolo, et al. “Walking for Subjects With Type 2 Diabetes: A Systematic Review and Joint AMD/SID/SISMES Evidence-based Practical Guideline.” Sport Sciences for Health 17 (2021): 1–20. https://doi.org/10.1007/s11332-020-00690-y. 10. Zahalka, Stephen J., et al. “The Role of Exercise in Diabetes.” In Endotext, edited by Kenneth R. Feingold, Bradley Anawalt, Michael R. Blackman, et al. South Dartmouth, MA: MDText.com, Inc., 2000–. Last updated January 6, 2023. https://www.ncbi.nlm.nih.gov/books/NBK549946/. 11. Herzog, Walter. “Do Recreational Team Sports Provide Fitness and Health Benefits?” Journal of Sport and Health Science 7, no. 2 (April 2018): 127–128. https://doi.org/10.1016/j.jshs.2018.01.001. 12. Fokkert, Marion, et al. “Improved Well-Being and Decreased Disease Burden After 1-Year Use of Flash Glucose Monitoring (FLARE-NL4).” BMJ Open Diabetes Research & Care 7, no. 1 (2019): e000809. https://doi.org/10.1136/bmjdrc-2019-000809. 13. ADA Nutrition & Wellness Team. “What Is the Diabetes Plate?” Diabetes Food Hub. American Diabetes Association, January 15, 2025. https://diabetesfoodhub.org/blog/what-diabetes-plate.
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