Manage Your Blood Sugar With Exercise

These days, more and more people are concerned about their blood sugar. Roughly 38 million Americans have diabetes, and over twice that number live with pre-diabetes. Many others have some form of insulin resistance, which can lead to fatigue, irritability, and dizziness. These issues become increasingly common with age.

Fortunately, exercise is a powerful tool for managing blood sugar. It’s just as critical as diet in preventing and treating insulin resistance and diabetes. Regular physical activity also supports weight loss, a key step in controlling blood sugar levels.

Dr. Donald Hensrud, a preventive medicine specialist at the Mayo Clinic, explains that exercise uniquely helps the body process glucose. While any activity is beneficial, the type and timing of exercise can significantly impact blood sugar control.

Exercise is essential for managing blood sugar because it helps muscle cells use glucose more efficiently. It can directly lower blood sugar levels and reduce visceral fat, which contributes to insulin resistance and diabetes risk, according to Dr. Gerald Shulman from Yale.

Research shows that exercise can even outperform medication in preventing diabetes. Regular high-intensity interval training (HIIT) or moderate continuous exercise has been found to reverse pre-diabetes in nearly 40% of cases, although noticeable results may take time.

Strength training and high-intensity workouts are particularly effective. While any movement helps, studies show that strength training does a better job at controlling blood sugar than aerobic exercise, especially for those with Type 2 diabetes.

Strength training also builds mitochondria, which play a key role in fighting insulin resistance. Although aerobic exercise has benefits, lifting weights—especially with intensity—is slightly more effective, provided you’re challenging your muscles, Dr. Shulman notes.

This kind of exercise is crucial for older adults. As we age, we naturally lose muscle mass, and diabetes speeds up that decline. Weight lifting helps counter this process, especially for women, while activities like walking, although good for the heart, don’t build muscle.

To get the most out of strength training, it’s important to lift weights that feel heavy and challenging. Research shows that this kind of intensity is more effective in lowering blood sugar than lighter, low-intensity workouts.

Combining strength training with high-intensity interval sessions can enhance blood sugar control even more. However, if you already have diabetes, it’s important to consult a healthcare provider before starting a vigorous new routine.

Timing your workout can also influence results. For those with pre-diabetes or Type 2 diabetes, afternoon exercise appears more effective in managing blood sugar. This is because insulin sensitivity decreases later in the day, making afternoon workouts more impactful.

Experts advise exercising at least three times a week with no more than two consecutive days off. For best results, people with insulin resistance should aim to work out about 30 minutes after eating. Early intervention through exercise and diet is especially effective in the early stages of diabetes, when the condition is most responsive to change.