How Does Exercise Help Type 2 Diabetes? The 6 Benefits and 9 Tips to Start Today

Over the past 20 to 30 years, the number of people with type 2 diabetes mellitus has increased exponentially, making it known as the ninth major cause of death in the world. Exercise is a powerful tool in managing and preventing type 2 diabetes. Whether it's aerobic activities like walking, cycling, or swimming or resistance training such as weightlifting, regular physical activity has been shown to significantly improve blood sugar control and overall health in individuals with type 2 diabetes. For those at risk, exercise can lower the likelihood of developing the condition by improving many facets of health, including insulin sensitivity, helping with weight management, and reducing inflammation.^{1, 2}

The use of exercise for treating type 2 diabetes has been supported by research for many years. A study performed in 2007  found that just six months of aerobic exercise training in adults with type 2 diabetes caused reductions in HbA1c, fasting plasma glucose, insulin resistance, fasting insulin, and systolic blood pressure.³ 

Another study dating back to 1998 found that an 8-week circuit weight training program improved glucose and insulin responses during an oral glucose tolerance test for patients with type 2 diabetes. These same authors proved this again in a study done in 2002, where resistance training provided a threefold greater reduction in HbA1c in patients with type 2 diabetes compared to those who were sedentary.^{4, 5}  

This article will explore the specific ways exercise helps regulate blood sugar, reduce insulin resistance, and promote overall well-being. Find tips on how to incorporate exercise into daily routines, whether at the gym or at home and discover the best types of exercises for managing type 2 diabetes.

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How Does Exercise Lower Blood Sugar?

Physical activity directly impacts how the body uses glucose, enhancing insulin sensitivity and improving the efficiency of muscles absorbing glucose from the bloodstream. This process helps prevent blood sugar spikes, improves glycemic control, and reduces the need for medication in some individuals. For both people with diabetes and those at risk, understanding how exercise influences blood sugar can empower better management of type 2 diabetes in a more natural way.

When you engage in aerobic activities like walking, cycling, or swimming, your muscles require more energy, which they obtain by drawing glucose from the blood. This lowers blood glucose levels and can improve insulin sensitivity for up to 24-72 hours after exercise. Even moderate exercise boosts the body’s ability to use insulin more efficiently, meaning cells become more responsive to insulin, allowing more glucose to be taken up into cells. In people with type 2 diabetes, whose bodies often struggle with insulin resistance, this effect can significantly improve glycemic control over time.⁶

Resistance training, such as weightlifting, also helps regulate blood sugar through a slightly different mechanism. Building muscle mass increases the body’s capacity to store glucose, creating a greater demand for glucose even when resting. It also improves insulin sensitivity and boosts metabolism, maintaining healthy blood sugar levels long-term. Together, aerobic and resistance exercises can help you optimize blood sugar control from a comprehensive approach to diabetes management.⁷

Type 2 Diabetes: 6 Benefits of Physical Exercise

Engaging in regular exercise doesn't just benefit blood sugar control and promotes mental well-being by triggering the release of "happiness hormones," such as endorphins, serotonin, and dopamine. These chemicals boost mood, reduce stress, and combat symptoms of anxiety and depression, which can be common in people managing a chronic condition like type 2 diabetes. Incorporating regular physical activity into your routine helps manage healthy blood sugar levels while enhancing your overall quality of life.⁸ 

Check out these key benefits of exercise for those with type 2 diabetes:

1. It Improves the Quality of Life: Exercise helps boost mood, reduces stress, and enhances mental clarity, making daily life more enjoyable and manageable.
2. It Contributes to a Better Use of Insulin: Physical activity improves insulin sensitivity, allowing cells to better absorb glucose from the bloodstream, leading to more stable blood sugar levels.
3. It Reduces the Risk of Cardiovascular Disease: People with diabetes are at higher risk of heart disease. Regular exercise strengthens the heart and improves circulation, helping to lower blood pressure and cholesterol.
4. It Helps to Lose Weight: Exercise aids in burning calories, decreasing the likelihood of obesity, and reducing excess body fat, which is important for managing diabetes and improving overall health.
5. It’s Good for Your Joints and Flexibility: Regular movement helps keep joints flexible, reduces stiffness, and alleviates some joint pain associated with diabetes and other conditions like arthritis.
6.  It Gives You Energy and Makes You Sleep Better: Consistent exercise enhances energy levels throughout the day and improves sleep quality at night, helping with overall health and diabetes management.

<div class="pro-tip"><strong>Also Read: </strong><a href=anaerobic-exercise>14 Health Benefits of Anaerobic Exercise</a></a>.</div>

Risks of Physical Inactivity

On the other hand, physical inactivity poses significant risks to our overall health, especially for individuals with type 2 diabetes. When the body remains sedentary, it loses the benefits of improved insulin sensitivity, blood glucose control, and cardiovascular health that exercise provides. Over time, lack of physical activity can exacerbate the complications associated with diabetes and increase the likelihood of developing other chronic conditions such as strokes, heart attacks, and kidney failure. 

Below are some of the major risks of physical inactivity:

• High Blood Glucose Levels: Without regular movement, the body becomes less efficient at using insulin, leading to higher blood sugar levels and an increased risk of diabetes-related complications.
• Increased Cardiovascular Risk: Inactivity contributes to poor heart health, raising the risk factors of heart disease, stroke, peripheral artery disease, and other cardiovascular conditions.
• Anxiety and Depression: Sedentary lifestyles are linked to higher levels of stress, anxiety, and depression, which can negatively impact overall health and diabetes management.
• High Blood Pressure: Lack of exercise often leads to weight gain and poor circulation, contributing to elevated blood pressure and a higher risk of cardiovascular disease.

How Much Exercise is Required for Type 2 Diabetes?

For individuals with type 2 diabetes, regular physical activity is essential for managing the condition and maintaining overall health, with or without medication use. According to the World Health Organization (WHO), adults with type 2 diabetes should aim for at least 150 to 300 minutes of moderate-intensity weekly aerobic activity, such as brisk walking or cycling. If you are ready to explore more high-intensity exercise, the recommendations also allow 75 to 150 minutes of vigorous-intensity activity like jogging, high-intensity interval training (HIIT) classes, or swimming. This can be broken down into manageable sessions throughout the week, such as 30 to 60 minutes of moderate exercise five days a week or just 15 to 30 minutes of vigorous exercise five days a week.⁹ 

In addition to aerobic exercise, the WHO recommends including resistance or strength training activities at least twice weekly. Exercises like weightlifting or resistance bands are essential for building muscle and improving glucose uptake and insulin response. Incorporating flexibility and balance exercises, such as yoga or stretching, is also encouraged to maintain joint health and prevent falls, which can be particularly important for older individuals with diabetes.⁹

Best Types of Exercise for Type 2 Diabetes

When choosing the best type of exercise for managing type 2 diabetes, factors such as age, fitness level, and any existing complications play an important role. While the right type of exercise can vary from person to person, several forms of physical activity have been proven beneficial for most people with type 2 diabetes. 

• Walking: One of the easiest and most accessible forms of moderate-intensity exercise, walking helps improve cardiovascular health, regulate blood sugar, and enhance overall fitness. Even a brisk 30-minute walk can improve blood sugar control.
• Yoga: Yoga combines stretching, balance, and mindfulness, which can help improve flexibility, reduce stress, and enhance blood sugar regulation. Its low-impact nature makes it suitable for people of all fitness levels.
• Tai Chi: This ancient practice focuses on slow, controlled movements and deep breathing, making it ideal for reducing stress and improving balance. Tai Chi has been shown to improve blood glucose levels and overall well-being.
• Dancing: A fun and engaging way to stay active, dancing can improve cardiovascular health, enhance coordination, and reduce blood sugar levels. It's a great way to combine aerobic exercise with social interaction.
• Swimming: Swimming is a low-impact exercise that’s easy on the joints while offering a full-body workout. It helps improve cardiovascular fitness, and managing blood sugar is particularly beneficial for those with joint issues.
• Weight Lifting: Strength training exercises like weightlifting build muscle mass, which enhances glucose absorption and improves insulin sensitivity. Incorporating resistance training that targets every muscle group at least twice a week can have lasting benefits for diabetes management.

9 Tips to Start Exercising

Starting an exercise routine can be challenging, especially for those managing type 2 diabetes, but it’s an important step toward better health and blood sugar control. To make exercise a sustainable part of your lifestyle, starting with activities you enjoy and taking small steps toward your goals is helpful. Below are some practical tips to help you begin exercising safely and effectively today.

1. Think of Activities You Enjoy: Choose activities you find fun and motivating, whether walking, swimming, or dancing, to make exercise feel less like a chore and more like a rewarding experience.
2. Check With Your Doctor: Before starting any new exercise program, consult your doctor to ensure the activities you choose are safe and appropriate for your condition.
3. Keep Track of Your Blood Sugar Levels: Monitoring your blood sugar before, during, and after exercise helps prevent hypo- or hyperglycemia and ensures your routine works for you.
4. Always Keep Carbohydrate Snacks: Take quick carbohydrate snacks like fruit or glucose tablets in case your blood sugar drops during or after exercise.
5. Start Gradually: If you're new to exercise, start with short sessions and gradually increase the duration and intensity to avoid injury and burnout.
6. Consider Weight Lifting: Incorporate resistance training into your routine. It helps build muscle and improves your body’s ability to use insulin more effectively.
7. Practice Consistency: Consistency is key to seeing long-term health benefits. Aim for regular workouts, even if they’re short, to maintain steady progress.
8. Wear Proper Clothes and Shoes: Wearing comfortable, well-fitting clothes and supportive shoes can prevent injury and ensure a more enjoyable workout experience.
9. Keep Yourself Hydrated: Drink plenty of water before, during, and after exercise to stay hydrated and avoid dizziness or cramping.

Other Healthy Habits for Type 2 Diabetes

In addition to regular exercise, adopting other healthy habits is essential for effectively managing type 2 diabetes and improving overall well-being. Making positive lifestyle changes can help control blood sugar levels, reduce the risk of other health complications, and enhance quality of life. Here are a few lifestyle choices that can support diabetes management in addition to physical activity:

• Eat a Balanced Diet: The American Diabetes Association recommends eating a diet rich in whole grains, vegetables, lean proteins, and healthy fats while limiting refined sugars and processed foods. A balanced diet helps stabilize blood sugar levels and supports long-term health.
• Weight Management: Maintaining a healthy body weight or losing excess weight can improve insulin sensitivity, making it easier to control blood sugar. Even small amounts of weight loss can greatly impact diabetes management.
• Manage Stress Levels: Chronic stress can raise blood sugar levels, so incorporating stress-relieving activities such as yoga, meditation, or deep breathing exercises is important for mental and physical health.
• Stop Smoking: Smoking increases the risk of complications like heart disease and nerve damage in people with diabetes. Quitting smoking improves circulation, heart health, and overall disease management.
• Limit Alcohol Consumption: Alcohol can cause fluctuations in blood sugar, particularly if consumed in large amounts or without food. Limiting alcohol intake and choosing low-sugar options can help keep blood sugar levels more stable.

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

If you have more questions on improving your health, fitness, and nutrition, seek the expert advice of the Signos continuous glucose monitor and Signos team. A continuous glucose monitor (CGM) can give you the insights to make smarter nutrition and exercise choices. The Signos app provides a unique, personalized program to help you lose weight and reach your health goals. Take this quiz to see if Signos is a good fit for you and reach your goals faster than ever before.  

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