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

Managing blood sugar levels involves not just diet but also regular physical activity. Nutritionist Jagriti Kurani highlighted eight exercises that can enhance muscle glucose usage, aiding people with diabetes or prediabetes. These activities, including brisk walking, resistance training, yoga, swimming, and dancing, are believed to boost insulin sensitivity and improve blood sugar control.

Your muscles consume the highest amount of glucose in your body. By moving more, your muscles can naturally draw sugar from your bloodstream.

Dr. Deepak Kumar Mishra, Director and Head of Orthopaedic & Robotic Joint Replacement Surgery at Asian Hospital, confirms that scientific evidence supports the role of regular physical activity in improving insulin sensitivity and blood sugar management.

How exercise aids in lowering blood sugar is clear. Dr. Mishra explains that contracting muscles during exercise can absorb glucose from the bloodstream without needing much insulin. Over time, exercise makes muscle cells more sensitive to insulin, requiring less insulin to move glucose into cells. Studies show that aerobic exercises like walking, cycling, and swimming, along with strength training, can lower fasting blood sugar, reduce post-meal glucose spikes, and lower HbA1c, a marker for long-term blood sugar control.

While most forms of exercise improve blood sugar control, they do so differently. Dr. Mishra notes that brisk walking is one of the most researched and accessible exercises for glucose control. Resistance training builds muscle mass, enhancing the body's ability to store and use glucose. Stair climbing is a high-intensity activity that lowers blood sugar after meals.

Swimming provides a full-body workout while being gentle on joints. Dancing combines aerobic activity with muscle engagement, making it enjoyable and sustainable. Yoga, though less effective for direct blood sugar reduction, improves flexibility, strength, stress management, and overall metabolic health.

Experts agree that combining aerobic exercise with resistance training offers the best improvements in insulin sensitivity and long-term glucose control.

Timing can also impact blood sugar levels. Dr. Mishra suggests that exercising after a meal, especially within 30 to 90 minutes of eating, can help reduce post-meal blood sugar spikes. A 10 to 20-minute walk after lunch or dinner can significantly lower blood sugar after meals. However, consistency in exercise is more important than perfect timing, as the key is sticking to a routine that fits your schedule.