8 exercises that may help control blood sugar: ‘Your muscles are the biggest glucose users’

According to Dr Deepak Kumar Mishra, Director & Head – Orthopaedic & Robotic Joint Replacement Surgery, Asian Hospital, there is strong scientific evidence that regular physical activity plays a crucial role in improving insulin sensitivity and blood sugar management.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

How does exercise help lower blood sugar?

“There is good scientific evidence that being regularly physically active helps the body use glucose more efficiently,” says Dr Mishra, explaining that when muscles contract during exercise, they can absorb glucose directly from the bloodstream, even without requiring as much insulin.

“Over time, exercise also causes muscle cells to become more sensitive to insulin, meaning the body needs less insulin to move glucose into cells,” he says.

According to Dr Mishra, studies have consistently shown that both aerobic exercises, such as walking, cycling and swimming, and strength training can improve fasting blood sugar, reduce post-meal glucose spikes and lower HbA1c, a key marker of long-term blood sugar control.

“That’s why regular exercise is considered one of the cornerstones of preventing and managing prediabetes and type 2 diabetes,” he adds.

Are all exercises equally effective?

While almost every form of physical activity offers benefits, each type works slightly differently.

“Most exercises help improve blood sugar control, but they do so through different mechanisms,” says Dr Mishra.

He explains:

• “Brisk walking is one of the most researched and accessible forms of exercise for improving glucose control.”
• “Resistance training helps build muscle mass, increasing the body’s ability to store and utilise glucose.”
• “Stair climbing provides short bursts of higher-intensity activity that can effectively lower blood sugar after meals.”
• “Swimming offers a full-body workout while being gentle on the joints.”
• “Dancing combines aerobic activity with muscle engagement, making it enjoyable and easier for many people to sustain.”
• “Yoga, although generally less effective than vigorous aerobic exercise for directly lowering blood sugar, improves flexibility, strength, stress management and overall metabolic health.”

Dr Mishra says the greatest benefits come from combining different forms of exercise rather than relying on just one.

“Most experts agree that combining aerobic exercise with resistance training provides the best improvements in insulin sensitivity and long-term glucose control,” he says.

Is there a best time to exercise?

Timing can also influence blood sugar levels. According to Dr Mishra, “new evidence suggests that exercising after a meal—particularly within 30 to 90 minutes of eating—may be especially effective at reducing post-meal blood sugar spikes.”

Even a short walk can make a difference. “A 10 to 20-minute walk after lunch or dinner can significantly help reduce the rise in blood sugar after meals,” he says.

However, consistency remains more important than perfect timing. “The best time to exercise is the time you can stick to consistently,” Dr Mishra emphasises.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.