4 min readNew DelhiAug 8, 2026 11:00 PM IST<\/p>\n
Managing blood sugar isn\u2019t just about what you eat\u2014how you move matters, too. Nutritionist Jagriti Kurani recently shared eight exercises that can help muscles use glucose more efficiently, making them particularly beneficial for people with diabetes or prediabetes. From brisk walking and resistance training to yoga, swimming, and even dancing, these activities are said to improve insulin sensitivity and support better blood sugar control.<\/p>\n
\u201cYour muscles are the biggest glucose users in your body. Move more, and let your muscles pull sugar out of your bloodstream naturally! Every step counts,\u201d she wrote on Instagram.<\/p>\n
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But how much of this advice is backed by scientific evidence?<\/p>\n
According to Dr Deepak Kumar Mishra, Director & Head \u2013 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.<\/p>\n
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.<\/p>\n
How does exercise help lower blood sugar?<\/p>\n
\u201cThere is good scientific evidence that being regularly physically active helps the body use glucose more efficiently,\u201d says Dr Mishra, explaining that when muscles contract during exercise, they can absorb glucose directly from the bloodstream, even without requiring as much insulin.<\/a><\/strong><\/p>\n \u201cOver time, exercise also causes muscle cells to become more sensitive to insulin, meaning the body needs less insulin to move glucose into cells,\u201d he says.<\/p>\n Story continues below this ad<\/p>\n 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.<\/p>\n \u201cThat\u2019s why regular exercise is considered one of the cornerstones of preventing and managing prediabetes and type 2 diabetes,\u201d he adds.<\/p>\n Are all exercises equally effective?<\/p>\n While almost every form of physical activity offers benefits, each type works slightly differently.<\/p>\n \u201cMost exercises help improve blood sugar control, but they do so through different mechanisms,\u201d says Dr Mishra.<\/p>\n He explains:<\/strong><\/p>\n Story continues below this ad<\/p>\n Dr Mishra says the greatest benefits come from combining different forms of exercise rather than relying on just one.<\/p>\n \u201cMost experts agree that combining aerobic exercise with resistance training provides the best improvements in insulin sensitivity and long-term glucose control,\u201d he says.<\/p>\n Is there a best time to exercise?<\/p>\n Timing can also influence blood sugar levels. According to Dr Mishra, \u201cnew evidence suggests that exercising after a meal\u2014particularly within 30 to 90 minutes of eating\u2014may be especially effective at reducing post-meal blood sugar spikes.\u201d<\/p>\n Even a short walk can make a difference. \u201cA 10 to 20-minute walk after lunch or dinner can significantly help reduce the rise in blood sugar after meals,\u201d he says.<\/a><\/strong><\/p>\n However, consistency remains more important than perfect timing. \u201cThe best time to exercise is the time you can stick to consistently,\u201d Dr Mishra emphasises.<\/p>\n Story continues below this ad<\/p>\n 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.\u00a0<\/p>\n \t\t\t\t\t\t\t\t\t\t\t\t\n
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