Introduction

New studies show exercise has a big impact on diabetes management. For people recently diagnosed with pre-diabetes, increasing your physical activity is key to improving insulin sensitivity and lowering HbA1c. Adding moderate movement to your daily routine can be a big benefit if you’re at risk or already have diabetes.

Exercise and Insulin Sensitivity

All types of physical activity – aerobic, resistance and combined training – lower HbA1c in people with diabetes. The more insulin resistant you are the more exercise benefits you. Moderate exercise can increase insulin sensitivity by 10-20% for the average person, up to 25% for the most sedentary.

Focus on Moderate-Intensity Workouts

The United States Centers for Disease Control and Prevention (CDC) defines moderate-intensity as:

• Brisk walking (4 miles per hour)

• Light bicycling (8-12 miles per hour)

• Heavy housework (washing windows)

• Gardening

• Swimming

• Ballroom dancing

These are the movements that improve insulin sensitivity and blood sugar control, so perfect for those at risk or already have diabetes. For comparison, vigorous-intensity examples include:

• Hiking

• Jogging (above 6 miles per hour)

• Fast cycling (above 14 miles per hour)

• Organized sports

• Heavy lifting

The Ideal Duration for Movement

The United States Department of Health and Human Services recommends 150-300 minutes of moderate-intensity aerobic exercise per week or 75-150 minutes of vigorous-intensity exercise per week. These can be achieved through scheduled workouts and daily errands like gardening or housework, a practical way to meet your activity goals.

Exercise after Eating

Some prefer to exercise in the morning before eating, but the best time to exercise is 1-3 hours after a meal when blood sugar is high. If you have diabetes and take insulin, check your blood sugar before exercising. If it’s below 100 mg/dL have a small snack to avoid hypoglycemia. If it’s above 250 mg/dL do not exercise to avoid a spike.

How Your Activity Reduces Heart Disease Risk

For those with diabetes walking at least 2 hours a week can reduce risk of death from heart disease. Walking 4 hours a week at 3 miles per hour reduces heart disease risk by 40% for women even after controlling for BMI and other risk factors.

Timing and Precautions for a Safe Workout

Exercise is best 1-3 hours after a meal to manage blood sugar. But for those with diabetes check your blood sugar before exercising to make sure it’s not below 100 mg/dL. Don’t exercise if it’s above 250 mg/dL to avoid a spike.

The Science Behind It

Working out helps control blood sugar levels after eating by helping your muscles take in more glucose. This makes your body more sensitive to insulin, a hormone that regulates blood sugar. Physical movements also release other hormones that slow down how quickly your body absorbs carbohydrates, which prevents big spikes in blood sugar. Together, these effects help manage blood sugar levels and lower the risk of developing insulin resistance and type 2 diabetes.

Conclusion

Exercise especially moderate-intensity exercise is the cornerstone of diabetes management by improving insulin sensitivity, lowering HbA1c and reducing heart disease risk. By understanding and following the guidelines and precautions for exercise you can manage your diabetes and reduce the long term risks of this metabolic disorder.