When we talk about exercise or increasing physical activity, the focus is often on doing more: more steps, more time, more intensity. But rest and recovery are just as important, especially for people living with diabetes.

Rest isn’t just about putting your feet up. It’s a vital part of any exercise plan, helping your body to recover, rebuild, and return stronger, physically, mentally, and metabolically. In this article, we’ll explore why rest is so important, how it supports diabetes management, and how to know when your body (or blood glucose levels) are telling you to take a break.

Why rest matters

When you exercise, especially at moderate to high intensity, your muscles experience small amounts of damage. This is normal and expected. What you do afterwards, specifically how you rest, determines how well your body repairs and grows stronger.

Below are some key reasons rest should be built into every exercise routine:

Recovery and reduced soreness

Exercise causes micro-tears in your muscle tissue, which is what leads to delayed onset muscle soreness. Rest gives your body time to repair these tears, making your muscles stronger, more efficient, and better able to handle future workouts.

Without enough rest, your muscles don’t fully recover, which can limit progress or even lead to setbacks.

A little soreness is normal, especially when starting something new or increasing intensity. But if it feels excessive or lingers for days, you may be overdoing it. Intense or prolonged activity can cause blood glucose fluctuations. It’s important to keep an eye on your levels.

Preventing fatigue and overtraining

Exercise uses glucose for energy. Your muscles pull glucose from the bloodstream and from stored sources in your liver and muscles. This is one reason regular activity can help improve your HbA1c and day-to-day blood glucose levels.

But overdoing it can mean:

• Your energy levels plummet
• Workouts may start to feel harder
• Your performance may plateau or decline

Regular rest ensures your body has time to rebuild energy stores and adapt to training. If you skip rest, you may find your blood glucose harder to manage, especially if stress hormones like cortisol increase because of overtraining or poor sleep.

Lower injury risk

Rest also protects you from injury. Without it, your muscles, joints, and connective tissues don’t have time to recover from repetitive strain. This can lead to overuse injuries, especially if soreness is ignored or exercises are performed with poor technique due to tiredness.

Tip: Gentle movement such as walking, stretching, or swimming, can help with recovery and may be better than complete inactivity.

Improved mental focus and motivation

Managing diabetes already requires focus and discipline. Add a structured exercise routine on top of that, and it’s no surprise that mental fatigue can creep in. Without proper rest, you may lose motivation, feel overwhelmed, or even start skipping sessions.

Taking time to reset mentally can help you maintain your exercise routine and keep your diabetes self-care on track.

When do you need a rest day?

Listen to your body, and your blood glucose levels. Signs you might need a break include:

• Persistent muscle soreness
• Low energy or sluggishness during workouts
• Mood changes or irritability
• Blood glucose levels that are consistently lower or higher than expected
• Mental burnout or loss of motivation

Taking time off doesn’t mean you’re slacking, it means you’re allowing your body and mind to recharge.

How often should you rest?

It depends on what kind of exercise you’re doing:

• Light activity, such as walking – can usually be done daily without rest.
• Moderate to vigorous aerobic activity – schedule a rest day every few days.
• Resistance training (full body) – take at least one day off between sessions.
• Split routines (e.g. upper/lower body) – aim for a rest day every three days.
• Feeling mentally flat or physically tired? – it’s okay to take a break and return tomorrow.

The takeaway

Rest is not optional, it’s essential, particularly when managing diabetes. It helps your body recover, your mind stay focused, and your blood glucose levels stay more stable. When balanced with regular physical activity, rest helps you get the most from your movement, without burning out.

If you’d like to talk more about how to build recovery into your exercise routine, get in touch with one of our accredited exercise physiologists via the NDSS Helpline: 1800 637 700.

Jonathon Fermanis, Accredited Exercise Physiologist