A few weeks ago, David, 68, told me, “I walk every morning, but my blood sugar still spikes after lunch. I take insulin, so I’m nervous about exercising at the wrong time and causing a low. I also worry about my feet since they’re a bit numb.”

David’s concerns are common and important. When you have diabetes, timing matters just as much as the type of exercise.

Here’s what makes the biggest difference:

• After meals is often the sweet spot — a short strength or walking session 30–60 minutes after eating can help blunt blood sugar spikes by pulling glucose into your muscles.
• Pre-meal can also be useful, but if you’re on insulin or certain medications, it’s wise to check blood sugar first to avoid lows.
• Always monitor how you feel. Dizziness, shakiness, or unusual fatigue are signals to stop and treat.

Foot care is also essential with neuropathy:

• Wear supportive, well-fitting shoes with good cushioning.
• Check your feet before and after exercise for blisters or irritation.
• Avoid going barefoot during workouts.

You’ve already been building safe, effective habits with us. The combination of smart timing, strength work, and careful monitoring is one of the most effective ways to improve blood sugar control long-term.

This week, try this simple “timing awareness” practice:

Pick one meal (lunch or dinner works well) and do a short 10–15 minute movement session 30–60 minutes afterward — perhaps some sit-to-stands, marching in place, or a gentle walk. Before and after, note how you feel and (if you check) your blood sugar response.

Notice what timing feels best for your body and energy. Your own feedback is the best guide.