Exercise is one of the most powerful tools for improving insulin sensitivity. Physical activity helps your muscles use glucose more efficiently, even without insulin, making it a cornerstone of insulin resistance management.
Best Types of Exercise
1. Aerobic Exercise
Walking, cycling, swimming, and other cardio activities improve how your body uses insulin. Aim for 150 minutes of moderate-intensity aerobic exercise per week.
2. Resistance Training
Building muscle through weight training increases glucose uptake. Muscles are the primary site of glucose disposal, so more muscle means better blood sugar control.
3. High-Intensity Interval Training (HIIT)
Short bursts of intense exercise followed by rest periods can be particularly effective for improving insulin sensitivity in less time.
Getting Started
Start with what you can do consistently. Even a 10-minute walk after meals can significantly impact blood sugar levels. Gradually increase duration and intensity as your fitness improves.