Type 2 Diabetes and Exercise: How Longevity Exercise Physiology Can Help You Take Control

ByNatalie Najem

Struggling to manage your blood sugar levels, energy, or weight? Finding it hard to stay consistent with exercise?

You’re not alone. Almost 1.9 million Australians are living with diabetes, with Type 2 diabetes accounting for the vast majority of cases. Many people find it difficult to know where to start with exercise, or worry about how physical activity will affect their blood sugar levels.

At Longevity Exercise Physiology, we specialise in safe, clinically guided exercise programs designed to improve glucose control, build strength, and support your long term health and longevity.

Understanding Type 2 Diabetes

Type 2 diabetes is a chronic condition where the body becomes resistant to insulin or doesn’t produce enough insulin to maintain normal blood glucose levels. Over time, sustained high blood sugar can lead to serious complications including cardiovascular disease, nerve damage, kidney disease, and vision loss.

Common Risk Factors for Type 2 Diabetes

  • Physical inactivity and sedentary lifestyle
  • Being above a healthy weight, particularly excess abdominal fat
  • Family history of diabetes
  • Age, with risk increasing significantly after 45
  • History of gestational diabetes
  • High blood pressure or abnormal cholesterol levels
  • Certain ethnicities, including Aboriginal and Torres Strait Islander peoples

Type 2 Diabetes in Australia: The Numbers

According to Diabetes Australia, more than 300 Australians develop diabetes every day. The Australian Institute of Health and Welfare (AIHW) reports that an estimated 1.3 million Australians were living with diagnosed diabetes as of 2021, with prevalence almost tripling since 2000. Type 2 diabetes is the seventh leading cause of death in Australia and the twelfth largest contributor to total disease burden, with an estimated annual cost impact of $17.6 billion. Critically, up to 500,000 Australians are estimated to have undiagnosed Type 2 diabetes.

If you’ve been diagnosed with Type 2 diabetes or pre-diabetes, keep reading to discover how the right exercise program can help you take control of your health!

Benefits of Exercise for Type 2 Diabetes

Exercise is recognised as a first line treatment for Type 2 diabetes. Research consistently shows that regular physical activity improves the way your body uses insulin, lowers blood glucose levels, and reduces your risk of diabetes related complications. A large meta analysis of over 17,000 participants found that all types of exercise significantly reduce HbA1c levels, with combined aerobic and resistance training offering the greatest benefits.

Here’s how exercise helps manage Type 2 diabetes:

  • Improves insulin sensitivity and blood glucose stability
  • Reduces HbA1c levels, a key marker of long term glucose control
  • Supports healthy weight management and reduces abdominal fat
  • Lowers blood pressure and improves cholesterol levels
  • Reduces cardiovascular risk, as heart disease is the leading cause of death in people with diabetes
  • Increases muscle mass, which helps your body use glucose more effectively
  • Improves energy levels, mood, and overall quality of life

How Longevity Exercise Physiology Can Help

At Longevity Exercise Physiology, our Accredited Exercise Physiologists understand how to safely prescribe exercise alongside diabetes medications, insulin therapy, and lifestyle management. Every program is tailored to your condition, fitness level, and personal goals.

Our Type 2 diabetes exercise programs may include:

  • Combined aerobic and resistance training for optimal glucose control
  • Strength training to increase muscle mass and improve insulin sensitivity
  • Cardiovascular fitness training to reduce heart disease risk
  • Education on exercise timing and blood glucose management
  • Strategies to prevent exercise related hypoglycaemia
  • Functional training for daily activities and long term independence

Flexible session options:

  • Gym based 1:1 supervised sessions
  • Outdoor exercise sessions
  • Home visits
  • Telehealth consultations

What sets Longevity apart is our individualised, 1:1 supervised approach. Our exercise physiologists work alongside your GP, endocrinologist, and diabetes educator to ensure a coordinated, clinically safe program. We don’t just improve fitness. We help you build a sustainable routine that supports lifelong diabetes management.

Longevity Exercise Physiology has helped hundreds of clients across Australia improve their glucose control, reduce their risk factors, and regain confidence in their health.

Additional Tips for Managing Type 2 Diabetes

  • Focus on a balanced diet rich in whole grains, lean protein, healthy fats, and plenty of vegetables
  • Monitor your blood glucose regularly and learn how different foods and activities affect your levels
  • Aim for at least 150 minutes of moderate intensity exercise per week, including 2 to 3 resistance training sessions
  • Break up prolonged sitting, as even short movement breaks throughout the day help improve blood glucose
  • Take medications as prescribed and attend regular check ups with your GP or endocrinologist
  • Prioritise sleep and stress management, both of which affect blood sugar regulation

Managing Type 2 Diabetes isn’t about perfection, it’s about understanding your body and making consistent, informed choices that move you forward.

If you’re looking for guidance that’s personalised, practical and built around real life, we’re here to help.

Claim your FREE 15-minute phone consultation.

Call us at Longevity Exercise Physiology Ascot Vale, Aspley, Broadbeach, Casey, Castle Hill, Coburg, Deagon, Drummoyne, Edgecliff, Five Dock, Gladesville, Gungahlin, Kingsgrove, Liverpool, Macarthur Campbelltown, Marrickville, Neutral Bay, Penrith, Pymble, Pyrmont, Randwick, Rhodes, Rosebery, Springfield, Yamanto today on 1300 964 002 to book your personalised session or a 15-minute free phone consultation.

Written by Aidan Frai (intern)

References

  1. Diabetes Australia (2024). Diabetes in Australia. https://www.diabetesaustralia.com.au/about-diabetes/diabetes-in-australia/
  2. Australian Institute of Health and Welfare (2024). Diabetes: Australian Facts. https://www.aihw.gov.au/reports/diabetes/diabetes/contents/summary
  3. Australian Bureau of Statistics (2023). Diabetes, 2022. National Health Survey. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/diabetes/latest-release
  4. Garcia SP, Cureau FV, Iorra FQ, et al. (2025). Effects of exercise training and physical activity advice on HbA1c in people with type 2 diabetes: A network meta analysis of randomized controlled trials. Diabetes Research and Clinical Practice, 221, 112027. https://pubmed.ncbi.nlm.nih.gov/39904457/
  5. Colberg SR, Sigal RJ, Yardley JE, et al. (2016). Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care, 39(11), 2065–2079. https://diabetesjournals.org/care/article/39/11/2065/37249/
  6. Kirwan JP, Sacks J, Nieuwoudt S. (2017). The essential role of exercise in the management of type 2 diabetes. Cleveland Clinic Journal of Medicine, 84(7 Suppl 1), S15–S21. https://pmc.ncbi.nlm.nih.gov/articles/PMC5846677/

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