Diabetes and Exercise in Grand Rapids, Michigan

Living with diabetes in Grand Rapids, MI means managing your health through all four seasons—from icy winter sidewalks to humid summer days along the Grand River. Regular physical activity is one of the most powerful tools you have to manage blood sugar and protect your long‑term health.

This guide explains how to exercise safely with diabetes, with local context and resources in the Grand Rapids area.

How Much Exercise Do You Need?

The U.S. Physical Activity Guidelines (2021) apply to people with diabetes, but you should always talk with your Grand Rapids doctor or diabetes educator before starting or changing an exercise routine. This is especially important if you receive care through Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health.

Children and Teens

  • Aim for about 3 hours of physical activity spread throughout the day
  • Include energetic play such as:
    • Walking or running around the playground
    • Jumping, dancing, biking
    • Playing outside at local parks like Riverside Park or Millennium Park

Adults (17–64 years)

Each week, aim for:

  • 2.5 to 5 hours of moderate‑intensity activity, such as:
    • Brisk walking on the Kent Trails or around Reeds Lake
    • Golfing at a local course
    • Mowing the lawn or raking leaves
    • Swimming at community centers or indoor pools during winter
      and
  • 1.25 to 2.5 hours of vigorous‑intensity activity, such as:
    • Jogging or running
    • Aerobics or high‑intensity fitness classes
    • Fast cycling
    • Soccer, basketball, or other fast‑paced sports

Older Adults (65 years and over)

  • Aim for at least 30 minutes of moderate‑intensity activity on most days, such as:
    • Walking at Woodland Mall or local indoor tracks in winter
    • Light gardening in spring and summer
    • Shopping and walking in your neighborhood

You do not need to do all your exercise at once. Several shorter 10–15 minute sessions throughout the day can add up and still provide major health benefits.

Why Exercise Matters for People With Diabetes

Regular physical activity is especially important for people with type 1 and type 2 diabetes in Grand Rapids, where heart disease, high blood pressure, and obesity are common health issues across Michigan.

Exercise can help:

  • Lower blood glucose levels (BGLs)
  • Improve heart and blood vessel health
  • Lower cholesterol and blood pressure
  • Maintain or achieve a healthy body weight
  • Improve mood, reduce stress, and support better sleep
  • Strengthen muscles and bones
  • Improve overall mental health

For people at risk of type 2 diabetes, exercise—combined with healthy eating—can significantly reduce the chance of developing diabetes.

Getting Started Safely in Grand Rapids

Because people with diabetes are at increased risk of heart and blood vessel disease and foot problems, it is important to take precautions before starting or increasing activity.

Talk to Your Healthcare Team First

Before beginning a new exercise program, talk with:

  • Your primary care provider (PCP)
  • Your endocrinologist or diabetes specialist
  • A diabetes educator (many are available through Spectrum Health, Trinity Health Grand Rapids, and Metro Health)
  • A podiatrist for foot health

They can:

  • Check your heart, eyes, kidneys, and feet for complications
  • Review your medications
  • Help adjust insulin or diabetes tablets if needed
  • Create an individualized diabetes management and exercise plan

If you have existing complications such as heart disease, eye disease (retinopathy), or kidney problems (nephropathy), your specialist can tell you which activities to avoid and which are safest.

You may also benefit from seeing an exercise physiologist or physical therapist in Grand Rapids for a personalized exercise program, especially if you have pain or limited movement.

Start Low and Go Slow

If you have not exercised regularly before:

  • Begin with low‑impact activities such as:
    • Walking on flat, safe surfaces
    • Indoor walking at malls or community centers during icy winters
    • Gentle cycling on a stationary bike
  • Increase your time and intensity gradually

This approach:

  • Helps build exercise tolerance
  • Reduces the risk of injury
  • Makes it more likely you’ll stick with regular exercise long‑term

Foot Care, Diabetes, and Exercise

Michigan winters, heavy footwear, and dry indoor air can all increase the risk of foot problems for people with diabetes in Grand Rapids.

People who have had diabetes for many years or who have had consistently high blood glucose levels are at higher risk for peripheral neuropathy (nerve damage in the feet). This can:

  • Reduce your ability to feel pain or injury
  • Increase the risk of foot ulcers, infections, and serious complications

Protect Your Feet When You Exercise

  • Wear well‑fitting socks and shoes
    • Shoes should be long enough, wide enough, and deep enough
    • Choose the right shoe for the activity (walking shoes, running shoes, hiking boots)
  • Inspect your feet daily
    • Look for redness, swelling, blisters, cuts, or wounds
  • Have annual foot checks by a podiatrist
  • Report any changes in your feet to your doctor right away

Before starting a new exercise routine, ask your provider to check that your feet are safe for the type of activity you’re planning.

Insulin, Injection Sites, and Exercise

Exercise changes how your body uses insulin and glucose.

  • Talk with your doctor or diabetes educator about the best places to inject insulin if you are going to be active
  • Avoid injecting into areas that will be heavily used during exercise (for example, thighs before running), as this can cause insulin to be absorbed more quickly and increase the risk of low blood sugar

How Exercise Affects Blood Glucose Levels

When you exercise, your muscles use more glucose for energy. This usually:

  • Lowers your blood glucose levels (BGLs)

For people taking insulin or certain diabetes tablets (such as sulphonylureas), this can sometimes cause blood glucose levels to drop too low, leading to hypoglycemia.

Monitoring Your Blood Glucose

If you use insulin or sulphonylureas:

  • Check your BGL before exercise
    • Many providers recommend a BGL of at least 7.0 mmol/L before starting activity
  • Check during and after exercise, especially:
    • When trying a new activity
    • If you exercise longer or harder than usual
    • If you have had previous hypoglycemia episodes
  • Keep a record of:
    • Type of exercise
    • Duration and intensity
    • BGL readings
    • Any symptoms

This helps you and your healthcare team see how different activities affect your blood sugar.

Hypoglycemia (Low Blood Glucose) and Exercise

Hypoglycemia is usually defined as a BGL of 4.0 mmol/L or less. It can happen in people who:

  • Inject insulin
  • Take sulphonylurea medications
  • Have had recurring low blood sugar episodes
  • Have difficulty noticing early warning signs of hypoglycemia
  • Have consumed alcohol

Your Risk of Hypoglycemia Is Higher If:

  • You had a hypoglycemia episode before exercise
  • You drink alcohol before being active
  • You exercise longer or more intensely than usual

Reducing the Risk of Low Blood Sugar

To lower your risk of hypoglycemia during and after exercise:

  • Increase carbohydrate intake as needed based on:
    • Intensity of exercise
    • Duration
    • Type of activity
  • Talk with your doctor about whether you should:
    • Decrease insulin doses before activity
    • Adjust sulphonylurea doses

Always:

  • Carry fast‑acting carbohydrate with you, such as:
    • Glucose tablets or gel
    • Jelly beans or regular (non‑diet) soda
  • Wear a medical alert bracelet or necklace indicating you have diabetes

Hyperglycemia (High Blood Glucose) and Exercise

Hyperglycemia means blood glucose levels are too high, often over 11 mmol/L.

  • Light to moderate exercise can help lower high blood glucose
  • However, if your BGL is very high and you are feeling unwell, it may be dangerous to exercise

People with high BGLs are more at risk of dehydration, especially in hot, humid Grand Rapids summers or in dry, overheated indoor environments in winter.

Staying Safe With High Blood Glucose

  • If your BGL is mildly high but you feel well, light to moderate activity may help bring it down
  • If your BGL is very high and you feel sick (nausea, vomiting, rapid breathing, extreme thirst), do not exercise
  • Drink plenty of water before, during, and after exercise to stay hydrated

Type 1 Diabetes, Exercise, and Ketoacidosis

People with type 1 diabetes are at risk of developing a dangerous build‑up of ketones in the blood called diabetic ketoacidosis (DKA).

If you have type 1 diabetes:

  • Do not exercise if you are unwell
  • If your BGL is above 15 mmol/L and you have positive blood or urine ketones:
    • You must clear the ketones from your blood before exercising
    • This usually requires extra insulin—follow your personalized plan

Ask your diabetes specialist or educator in Grand Rapids for an individual management plan that explains exactly what to do with insulin, food, and exercise when your BGL is high or ketones are present.

Type 2 Diabetes and Ketones

Most people with type 2 diabetes are not at high risk of developing dangerous ketone levels, unless they are taking a specific class of medication called SGLT‑2 inhibitors.

  • If you take an SGLT‑2 inhibitor, ask your provider whether and when you should check for ketones
  • Follow your healthcare team’s guidance before exercising with high BGLs

Seasonal Exercise Tips for Grand Rapids Residents

Michigan’s climate can make year‑round activity challenging, but still very possible.

Winter (Cold, Snow, and Ice)

  • Choose indoor options:
    • Treadmills, stationary bikes, indoor walking tracks
    • Mall walking at Woodland Mall or RiverTown Crossings
    • Community centers and fitness facilities
  • Wear warm, moisture‑wicking socks and properly fitted boots outdoors
  • Be careful of icy sidewalks to prevent falls and foot injuries

Spring and Summer

  • Enjoy walking or biking on Kent Trails, Millennium Park, or along the Grand River
  • Stay hydrated during hot, humid days
  • Check your feet carefully after outdoor activities

Fall

  • Yard work, raking leaves, and walking in cooler weather can all count as moderate activity
  • Dress in layers as temperatures can change quickly

Local Diabetes and Exercise Resources in Grand Rapids

If you need help creating or adjusting an exercise plan:

  • Primary Care Provider or Endocrinologist
    Available through:

    • Corewell Health (formerly Spectrum Health)
    • Trinity Health Grand Rapids
    • Metro Health – University of Michigan Health
    • Mercy Health clinics

  • Kent County Health Department / Grand Rapids Public Health
    Offer community health programs, education, and referrals.

  • Diabetes Educators and Dietitians
    Often available through local hospital systems and clinics to help with:

    • Blood glucose monitoring plans
    • Insulin and medication adjustments
    • Meal planning around exercise

In an emergency, always call 911 or go to the nearest hospital emergency department in Grand Rapids.

Key Points for Diabetes and Exercise in Grand Rapids, MI

  • Regular exercise is essential for people with diabetes and should follow U.S. Physical Activity Guidelines, tailored to your age, health, and local conditions.
  • Exercise offers major benefits: improved blood glucose control, heart health, weight management, mood, and sleep.
  • People with diabetes are at increased risk of heart disease, blood vessel problems, and foot complications—get checked before starting a new exercise program.
  • If you use insulin or sulphonylureas, you are at risk of hypoglycemia, especially during and after exercise. Monitor your BGL and carry fast‑acting carbohydrates.
  • People with type 1 diabetes must be especially careful about ketoacidosis and should not exercise with high BGL and positive ketones.
  • Proper foot care, safe footwear, and regular podiatry checks are critical, especially in Michigan’s changing weather.
  • Work with your Grand Rapids healthcare team to create an individualized exercise plan that keeps you active, safe, and in control of your diabetes all year long.