Exercising with Diabetes Fatigue: Strategies, Tips, and Motivation

Essential guidance to help people with diabetes overcome fatigue and stay active for better health.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 26, 2025

Essential guidance to help people with diabetes overcome fatigue and stay active for better health.

Diabetes fatigue is a well-documented challenge for millions living with type 2 diabetes. While exercise is a core pillar of diabetes care and essential for managing blood glucose, sticking to an activity routine can feel overwhelming due to persistent tiredness. This article breaks down the science behind diabetes fatigue, expert-endorsed coping strategies, and practical tips to help you stay active even when energy is low.

What Is Diabetes Fatigue?

Living with diabetes can be exhausting. People with type 2 diabetes often report extreme tiredness that can leave them struggling to get through daily tasks, much less maintain consistency with workouts. Simply getting more sleep may not resolve the issue, as diabetes fatigue stems from various underlying sources.

Experts now refer to this persistent exhaustion as “diabetes fatigue“. According to Dr. Sheri Colberg, PhD, FACSM, excessive tiredness often links to:

Elevated blood glucose levels, leading to sluggishness and lethargy
Complications from diabetes, such as kidney problems
Side effects of certain diabetes medications

The impact is so considerable that diabetes fatigue is recognized as a significant barrier to maintaining health behaviors like regular exercise.

Common Causes of Diabetes Fatigue

Understanding what fuels your fatigue is critical for effective management. Here are some primary contributors:

High blood sugar (hyperglycemia): Can make you feel sluggish. Commonly occurs if diabetes is not well controlled.
Low blood sugar (hypoglycemia): Can cause tiredness along with symptoms such as dizziness, shaking, and headaches.
Diabetes complications: Issues like kidney disease, infections, sleep problems, and cardiovascular conditions can intensify fatigue.
Medication side effects: Some diabetes drugs may cause tiredness or contribute to vitamin deficiencies (e.g., metformin and vitamin B12 deficiency).

Common Symptoms Associated with Diabetes Fatigue
Symptom	Associated Condition
Excessive tiredness, fatigue	High/low blood sugar, diabetes complications
Sluggish or lethargic mood	High blood sugar
Dizziness, shaking	Low blood sugar
Blurred vision	Hyper- or hypoglycemia
Weight loss	High blood sugar
Decreased motivation	Chronic fatigue

How to Cope with Diabetes Fatigue

While diabetes fatigue is real and challenging, there are several steps you can take to lessen its hold, improve your well-being, and safely work in exercise.

Monitor your blood sugar levels consistently to identify triggers and patterns related to fatigue.
Prioritize sleep quality: Aim for 6–9 hours of restful sleep each night. Keep a cool, dark room and follow a regular bedtime routine.
Manage stress levels through relaxation techniques such as meditation and deep breathing exercises.
Balance your meals for steady energy. Focus on fiber, protein, and healthy fats while moderating carbs.
Adapt your medication if you suspect it’s contributing to tiredness (discuss with your healthcare provider).
Seek support for other health issues like sleep apnea, depression, anemia, or thyroid imbalances, which can exaggerate fatigue.

Above all, remember that managing diabetes and fatigue is not about perfection but about gradual, consistent effort and self-compassion.

Why Exercise Matters for People with Diabetes

Exercise is a cornerstone of diabetes management for several reasons. The American Diabetes Association (ADA) strongly recommends regular physical activity for all people living with diabetes, as it helps:

Improve blood glucose control and insulin sensitivity
Boost energy and reduce diabetes-related fatigue over time
Decrease risk of complications such as cardiovascular disease
Enhance mood and overall quality of life

Importantly, interrupting prolonged periods of sitting with as little as 3 minutes of light movement every 30 minutes can help stabilize blood sugar and energize muscles, according to ADA guidance.

How to Overcome Fatigue Barriers to Exercise

Motivating yourself to move when you’re exhausted is not easy. Here are actionable steps to make exercise a sustainable part of your routine, even when energy is low.

Start Small and Build Gradually
Aim for 5–10 minutes of light activity if that’s all you can manage. Even short bursts provide benefits and lay the foundation for longer sessions as your stamina grows.
Choose Activities You Enjoy
Fun or relaxing activities increase the likelihood of consistency. Think: gentle walks, stretching, yoga, or dancing to favorite music.
Integrate Movement Into Your Daily Routine
Add exercise in short intervals: march while brushing teeth, stretch during TV commercials, or do calf raises while waiting for coffee.
Listen to Your Body
If you’re extremely fatigued or feeling unwell, take it easy. Modify your workout as needed and don’t hesitate to rest.
Recruit a Support System
Exercising with a friend, family member, or group provides accountability and makes sessions more enjoyable.

4 Exercise Ideas to Get You Started at Home or Outdoors

Certain types of exercise are especially suited if you’re coping with diabetes fatigue. Experts recommend activities that are low-impact, gentle, and adaptable to your current energy level.

Tai Chi — This ancient practice combines gentle movement, breathing, and balance. It’s restorative and accessible for all fitness levels.
Water Exercises — Swimming or water aerobics remove pressure from joints, lessen injury risk, and build strength with added resistance.
Yoga — Helps with flexibility, strength, relaxation, and mood elevation. Classes or online tutorials can guide you at your own pace.
Walking — One of the simplest, safest ways to move. Even a stroll around the block counts.

If you’re not ready to exercise outside, or motivation is low, here are expert-endorsed movements you can do at home:

Hand weight curls during TV time: Keep light dumbbells near your couch. Squeeze in bicep curls while watching your favorite show.
March during commercial breaks: Standing up and moving in place during ads can add up to 15 minutes of activity in a single hour of television.
Bedside leg lifts: Before rising in the morning, lie on your back and lift each leg, one at a time. Do two sets of 10 for each, gently waking up your muscles.
Abdominal crunches in bed: Simple crunches before you get up can engage your core and help combat sluggishness. Mix in different variations if you want a greater challenge.

8 Practical Tips: Exercising When You Have No Energy

Set realistic micro-goals: Celebrate every victory, even a five-minute walk.
Plan workouts for high-energy times: Exercise when you tend to feel most alert — for many, this is in the late morning or early afternoon.
Stay hydrated: Dehydration can worsen fatigue, especially during activity.
Use reminders and cues: Lay out workout clothes in advance. Keep sneakers by the door or set digital calendar alerts.
Warm up and cool down: Gentle stretching before and after activity helps prevent injury and supports recovery.
Track your progress: Journaling can help you see improvements in mood, energy, and physical strength over time.
Manage your expectations: Don’t be discouraged by setbacks. Fluctuations in energy are normal; what’s important is to keep showing up.
Consult your healthcare provider: Especially before starting a new exercise program or if you’re troubleshooting persistent fatigue.

Self-Care Beyond Exercise: Holistic Fatigue Management

While staying active helps, addressing other aspects of your life can further improve energy and overall health:

Sleep hygiene: Maintain a cool, dark, and quiet bedroom. Avoid screens and caffeine before bedtime, and stick to consistent sleep/wake times.
Healthy nutrition: Opt for nutrient-dense, low-glycemic foods.
Stress reduction: Seek stress management techniques, such as deep breathing or guided imagery.
Avoiding smoking and excessive alcohol: Both can worsen fatigue and complicate diabetes management.

Other Potential Causes of Fatigue in Diabetes

It’s important to recognize that fatigue may stem from issues beyond diabetes. Consider discussing with your doctor if you have any of the following, as these can amplify tiredness:

Insomnia or poor sleep quality
Sleep apnea
Iron deficiency anemia
Thyroid disorders (overactive or underactive)
Depression or mental health concerns
Chronic fatigue syndrome
Other medications or recent illnesses (e.g., COVID-19)

Even if you have diabetes, another treatable cause of fatigue may be present, and managing it can unlock new energy and motivation.

When to Consult a Healthcare Provider

Persistent or worsening fatigue should not be ignored. Seek professional advice if you experience:

Sudden, severe, or long-term exhaustion
Other unexplained symptoms (weight loss, fast or shallow breathing, slow heartbeat, feeling unusually cold)
Difficulty managing daily tasks or keeping up with diabetes treatment

Your doctor can help uncover root causes, adjust your treatment, and recommend additional therapies as needed.

Frequently Asked Questions (FAQs)

What makes diabetes fatigue different from normal tiredness?

Diabetes fatigue is more than everyday tiredness — it’s a persistent lack of physical and mental energy, even after resting, and often interferes with daily functioning.

Can regular exercise really improve my energy if I feel exhausted?

Yes. Though it may feel counterintuitive, consistent gentle activity helps regulate blood sugar and, over time, increases overall energy and reduces fatigue.

What type of exercise is best if I’m experiencing diabetes fatigue?

Start with light, enjoyable, and low-impact activities like walking, gentle yoga, tai chi, or water aerobics. Gradually increase intensity as your stamina improves.

How long should I exercise if I’m very tired?

Every bit of movement counts. Even short sessions (5–10 minutes) can be beneficial. Aim for regular, manageable bouts that fit your day and energy levels.

Is it normal to feel discouraged or unmotivated at times?

Absolutely. Many people with diabetes fatigue struggle with motivation. Remember, setbacks are normal. Focus on consistency and celebrate small successes.

The Bottom Line

Diabetes fatigue is a real and significant hurdle, but with practical strategies, self-compassion, and support, you can maintain an active lifestyle. Small, consistent steps are key—every movement is progress toward better health and more stable energy. Consult with a healthcare provider for personalized advice and to rule out other causes of fatigue.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete