Be Active!

Tips for Teens with Diabetes

National Diabetes Education Program

Physical activity is 

good for everyone.

Being active is really

important if you have

diabetes. Check out

these ideas on how 

to be more active. 

Being active

helps you:

relax, lose weight,

feel better, sleep well,

lower blood glucose,

have more energy,

and be more

alert.

➺

Get moving! Find great 

activity tips
Get into action and have fun!

What’s so important about 

being physically active?

Being active keeps your body healthy and strong and gives you more

energy. It can help you think and be more alert in school. It can also

help you stay at a healthy weight or help you lose weight slowly.

Being active is an important part of a healthy lifestyle.

Physical activity can make you feel better if you are in a bad mood or

stressed out. It can relax you and help you sleep well. It helps your

body use blood glucose (GLOO-kos), also called blood sugar, for energy.

Physical activity can help keep your blood glucose in a normal range.

What activities can I do?

There are many ways you can be

active. Pick things you like to do.

• Take a walk, hike, or ride a bike.

• Skateboard, roller blade, or ice

skate.

• Play some music and dance with

your friends. If you like video

games, try a dance or other 

active video game.

• Play basketball, baseball, softball,

golf, soccer, tennis, volleyball, or your favorite sport.

• Go bowling. 

Think of other things you like to do and just move!

It is an easy way to have fun.

Make physical activity a part of your daily life. Be active with your

friends or family members. It is easier and more fun when you ask

someone to join you.

What should I 

do before being

more active?

Talk to your doctor about the

types of physical activity that

might work best for you.

• Check your blood glucose

before the start and after the

end of your activity.

• If you take insulin, make sure

your blood glucose does not

get too low during or after

activity. Always wear a Medical

ID bracelet. 

• Keep something handy to treat

low blood glucose, such as

fruit juice, glucose tablets, or 

a snack.

How active should I be?

If you have not been very active in the past, start slowly. Try a few

minutes each day. Do not get upset if you cannot do a lot or if you get

out of breath at first—keep moving. Any amount of activity will help.

Slowly work up to at least 60 minutes everyday. You might find it

fun to count your steps with a pedometer (step counter). Add a few

more steps each day. Over time, work up to at least 10,000 steps a day. 
Who can help me be more active?

Ask your family members and friends

u—and

ve is good

y for 

ther. Ask

fter dinner

ead of 

 that the

e! 

to do something fun with yo

work up a sweat. Being acti

for them too and a great wa

families to spend time toge

your family to take a walk a

instead of watching TV. Inst

computer games, play music

whole family likes and danc

Start an activity group with your

friends. Try a different sport or activity

each week, or simply walk home from school together instead of taking

the bus. 

But I hate to

exercise – 

what can I do?

You do not have to play a

sport or go to a gym. There are

a lot of things you can do to be

more active:

• Do sit-ups or jump rope while

watching TV.

• Lift light weights to strengthen your muscles.

• Jog around the block or walk

fast around the mall a few

times.

• Help your mom or dad carry

groceries, clean the

house, cut grass, do 

garden work, rake

leaves, or shovel snow.

• Take the stairs instead 

of the elevator. 

• Take your dog for a walk.

• Ride your bike instead of 

driving or getting a ride from

your parents or a friend. 

Make a list of things you like to

do to be physically active. Hang

it in your room as a reminder.

Keep track of your progress. 

dance...jog

jump rope...take

the stairs...swim

rake leaves...clean the

house...walk your dog

ride a bike...play

baseball

play

climb

run

Tips for parents

to promote physical activity for 

teens in their community 

• Talk to school staff about allowing

more activity time for students.

• Ask if you can schedule physical 

activities such as karate or dance at

the school during after-school hours.

• Involve your family in

active programs like the

YMCA, swim clubs, 4H,

Boy or Girl Scouts, Boys 

& Girls Clubs, and youth

recreation programs.

• Talk to local leaders 

about making safe places

for teens to be active.

• Volunteer to help create or fix up 

public playgrounds or sports grounds.

bike

How can I manage my diabetes?

If you have diabetes, you need to be active, make healthy food choices,

and stay at a healthy weight. You also need to take your insulin or any

other medicines that your doctor tells you to and check your blood 

glucose as planned with your health care team. Taking care

of your diabetes can help you stay fit, feel great, 

and give you more energy to have fun.

➺ www.YourDiabetesInfo.org
Learn more!

Check out...

National Diabetes Education Program

to get free copies of other tip sheets for teens:

• What is Diabetes? 

• Stay at a Healthy Weight

• Make Healthy Food Choices

• Dealing With the Ups and Downs of Diabetes

• Lower Your Risk for Type 2 Diabetes

www.YourDiabetesInfo.org • 1-888-693-NDEP

American Association of Diabetes Educators to

find a diabetes educator near you

www.diabeteseducator.org

1-800-338-DMED (1-800-338-3633) 

American Diabetes Association for help to manage

diabetes www.diabetes.org/planetD

1-800-DIABETES (1-800-342-2383) 

American Dietetic Association to find a dietitian near

you www.eatright.org • 1-800-366-1655

Bam! Body and Mind website for help to stay healthy

www.bam.gov

Children With Diabetes website for more about kids

and families with diabetes www.childrenwithdiabetes.com

Juvenile Diabetes Research Foundation

International for help to manage diabetes www.jdrf.org

1-800-223-1138 

National Association for Health and Fitness that

promotes physical activity www.physicalfitness.org

1-716-583-0521

National Diabetes Information Clearinghouse for

more about diabetes www.diabetes.niddk.nih.gov

1-800-860-8747

Nutrition and Physical Activity

website for healthy eating tips and the Kids Walk to

School Program www.cdc.gov/nccdphp/dnpa/publications

Parks and Recreation Youth Programs where you

live. Type the name of your town or city followed by

“parks and recreation youth programs” into an online

search engine.

President’s Council on Physical Fitness and

Sports for more about physical activity www.fitness.gov

1-202-690-9000

Walkability Checklist to find a friendly place to walk

www.walkableamerica.org/checklist-walkability.pdf

WIN – Weight-control Information Network for

weight control help: 

• Take Charge of Your Health! A Teenager’s Guide to Better

Health 

www.win.niddk.nih.gov/publications/take_charge.htm

1-877-946-4627

YMCA for youth and family activities www.ymca.net

1-800-872-9622

Special thanks to the teens who helped create this tip sheet

Francine Kaufman, M.D., Head, Center for Diabetes, Endocrinology and Metabolism at Childrens Hospital Los Angeles and Janet Silverstein, M.D., 

Professor and Chief, Pediatric Endocrinology, Department of Pediatrics, University of Florida, Gainesville, FL reviewed this material for technical accuracy.

The U.S. Department of Health and Human Services’ National Diabetes Education Program is jointly sponsored by the National Institutes of Health and 

the Centers for Disease Control and Prevention with the support of more than 200 partner organizations. www.YourDiabetesInfo.org or 1-888-693-NDEP

Revised November 2007 NIH Publication No. 08-5295 NDEP-64

www.YourDiabetesInfo.org