Simple exercises to lower blood sugar include brisk walking, cycling, and resistance training. Here are the benefits of these workouts and how to do them.
If your diet is already geared toward managing your blood sugar, it might be time to lace up your sneakers and get some exercise, too! Insulin levels can cause serious health complications, but there’s good news: There are plenty of exercises to lower blood sugar that you can try. What more? These workout plans are not complicated and can be done by anyone. They include basic resistance training and strength training exercises, as well as basic fitness programs such as brisk walking and cycling.
What is blood sugar level?
Blood sugar level, also called glucose level, is the concentration of glucose in your blood. Glucose is a type of sugar that your body uses for energy. After eating, your body breaks down the carbohydrates in your food into glucose, which is then absorbed into your bloodstream, a study published in MedicineMore. The pancreas, a gland behind the stomach, produces insulin, a hormone that helps regulate blood sugar by moving glucose from the bloodstream into your cells. If your blood sugar level is too high or too low, it can lead to health problems such as diabetes, heart disease and stroke. Therefore, following a diabetic diet and including a good workout is essential to control insulin levels.
Exercising to Lower Blood Sugar Levels: How Does It Help?
Exercise helps lower blood sugar levels in several ways:
1. Increases insulin sensitivity
Exercise increases insulin sensitivity by improving your cells’ ability to respond to the hormone insulin. When you exercise, your muscles contract and use glucose for energy. This process requires insulin to help move glucose from your bloodstream to your muscle cells. Over time, regular exercise can cause the insulin receptors in your muscle cells to become more sensitive, meaning they become more sensitive to insulin. This improved sensitivity helps your body regulate blood sugar more effectively, preventing spikes and dips in glucose concentration. A study published in the journal Border Physiology indicates that exercise can significantly decrease insulin levels.
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2. Improves muscle mass
Your muscles adapt and become stronger by working against resistance during exercise, especially strength training. “Your body becomes stronger at using glucose for energy when your muscle mass increases. This is because muscle cells have a high metabolic rate and need a constant flow of glucose,” says fitness expert Mahesh Ghanekar. Your muscles can absorb more glucose from your bloodstream when they are bigger and stronger, which reduces the amount of insulin needed to control insulin levels. As a result, insulin sensitivity is increased and high blood sugar levels are avoided.
3. Reduces stress
Stress causes your body to release hormones like cortisol, a study published in the journal reveals Northern Istanbul Clinics and adrenaline, which can raise your blood sugar levels. The body uses these hormones as part of its “fight or flight” response to prepare for a suspected threat. Prolonged stress can increase cortisol levels, which can affect your blood sugar levels. Regular physical activity can help reduce stress by improving mood and boosting self-esteem, which indirectly helps maintain healthy blood sugar levels.
4. Burns calories
One of the risk factors for type 2 diabetes, a disorder that affects blood sugar regulation, is obesity, as revealed in a study published by StatPearls. Obese people often have insulin resistance, meaning their cells respond less well to insulin, which can lead to high blood sugar levels. You can maintain a healthy weight by including fat-burning exercises in your diet. By maintaining a healthy weight through exercise and a balanced diet, you can reduce your risk of developing type 2 diabetes and improve your blood sugar control.
6 exercises to lower blood sugar levels
Here are some effective exercises that you can incorporate into your daily routine to lower your blood sugar levels.
1. Brisk walking
Brisk walking is a simple but effective way to lower blood sugar levels. When you walk briskly, your muscles contract and use glucose for energy. This process helps increase insulin sensitivity, meaning your cells become more sensitive to the hormone insulin. As a result, your body can efficiently absorb glucose from your bloodstream, leading to lower blood sugar levels, a study published in the Metabolic Health Journal. Here are some tips:
- Find a pair of comfortable walking shoes.
- Choose a safe and enjoyable hiking route.
- Try to walk at least 30 minutes every day.
- Gradually increase your walking time and intensity as you become fitter.
2. Run
Running is one of the most effective exercises for lowering blood sugar levels. Your muscles contract and use glucose for fuel when you run. By increasing insulin sensitivity, this method makes your cells more vulnerable to the hormone insulin.
- Start slowly and work your way up to a longer route.
- Start with short bursts of walking and jogging if you’re new to running.
- Increase the length of your runs as you feel more comfortable.
3. Cycling
Whether you prefer indoor cycling or outdoor walks, cycling is a great way to burn calories and improve your blood sugar control.
- Before you start riding a bike, it’s important to learn the basics. This includes how to get on and off the bike, how to pedal, how to brake and how to handle turns.
- Start slowly and gradually increase the distance and intensity of your rides.
Look for a safe, well-maintained bike path or route. Avoid busy roads and high traffic areas.
4. Bodyweight exercises
Bodyweight workouts can lower blood sugar levels by improving insulin sensitivity and muscle mass. Bodyweight workouts like lunges, squats, and push-ups cause your muscles to contract and use glucose for energy. As a result, your body is able to absorb glucose from your bloodstream more efficiently, leading to lower blood sugar levels.

Some effective bodyweight exercises you can include in your routine may include:
1. Push-ups
- Start in a plank position, palms flat on the floor, shoulder-width apart.
- Lower your body toward the floor until your chest almost touches.
- Push back to the starting position.
2. Squats
- Stand with your feet shoulder-width apart, toes slightly pointed out.
- Lower your body as if you were sitting in a chair, keeping your back straight.
- Push back to the starting position.
3. Lunges
- Stand with your feet hip-width apart.
- Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle.
- Push back up to the starting position and repeat with the other leg.
4. Crunches
- Lie on your back with your knees bent and your feet flat on the floor.
- Place your hands behind your head.
- Lift your upper body off the floor, curving your torso toward your knees.
- Lower back down to the starting position.
5. Plank
- Start in a push-up position, supporting your body on your forearms and toes.
- Keep your back straight and your body engaged.
- Hold on as long as you can.

5. Exercises with resistance bands
Resistance band exercises can increase muscle growth and insulin sensitivity, making them one of the best exercises for lowering blood sugar levels. When you use resistance bands, your muscles push against the tension of the band, which puts pressure on your muscles and helps you push harder. This can help build muscle strength and growth, leading to improved insulin sensitivity. Resistance band training is a low-impact form of exercise, making it ideal for people with joint pain or other mobility issues. You can include these exercises in your routine:
1. Bicep Curls
- Hold the resistance band with one hand, palm facing up.
- Bend your elbow and bring the band toward your shoulder.
2. Triceps extensions
- Hold the resistance band behind your head with both hands.
- Extend your arms upward, straightening your elbows.
3. Glute Bridges
- Wrap the resistance band around your thighs, just above your knees.
- Lie on your back with your knees bent.
- Lift your hips off the floor, squeezing your glutes.
4. Russian twists and turns
- Sit on the floor with your knees bent and your feet flat.
- Hold the resistance band with both hands and twist your torso from side to side.
6. Pilate
Pilates is a low-impact form of exercise that focuses on strength, flexibility and posture. It involves a series of controlled movements that can help improve insulin sensitivity and reduce stress. When you do Pilates, your muscles contract and use glucose for energy, which can help increase insulin sensitivity. Additionally, Pilates can help reduce stress, which can also help you manage your blood sugar levels.
Although these things can help you manage your blood sugar levels, it is best to consult your doctor to avoid any complications.
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