How Exercise Lowers Blood Sugar: A Guide for Type 2 Diabetes

How Exercise Increases Insulin Sensitivity

When your muscles contract during exercise, they absorb glucose from the bloodstream through a pathway that bypasses insulin. This means exercise lowers blood sugar even in people with significant insulin resistance.

The effect is both immediate (during and after each session) and cumulative (regular exercise permanently improves how your cells respond to insulin). Clinical studies show that consistent exercise can reduce HbA1c by 0.5 to 1.5% over 12 weeks, comparable to the effect of some medications.

Aerobic vs Strength Training for Blood Sugar

Both types of exercise help, but they work differently.

Aerobic exercise (walking, cycling, swimming) burns glucose directly during the activity. Blood sugar drops during and immediately after the session. Even a 15-minute walk after meals significantly reduces postprandial blood sugar spikes.

Strength training builds muscle mass, which acts as the primary site of glucose storage and disposal. More muscle means more glucose can be absorbed from the blood. The blood sugar-lowering effect of strength training continues for up to 24 to 48 hours after the session.

The most effective approach combines both. At FIT360, diabetes programs integrate aerobic and strength work in a sequence designed to maximize insulin sensitivity throughout the week.

Optimal Exercise Timing Around Meals

Timing matters significantly for people with diabetes.

• A 10 to 15-minute walk immediately after meals is one of the most effective strategies for reducing postprandial blood sugar
• Avoid exercising on an empty stomach if you are on insulin or certain oral medications, as hypoglycemia (low blood sugar) becomes a risk
• Strength training is generally best done in the late morning or early afternoon when cortisol levels have dropped from their morning peak

Monitoring Your Glucose Response

If you use a continuous glucose monitor (CGM), exercise provides immediate feedback on what works for your metabolism. At FIT360, we integrate optional CGM data into our diabetes programs to personalize the exercise timing and type for each client.

If you do not use a CGM, monitoring blood sugar before and after exercise sessions helps you understand your individual response and identify patterns over time.

Starting Safely if You Are on Medication

If you are currently on metformin, insulin, or other diabetes medications, it is essential to let your trainer know before starting any exercise program. Exercise and medication can have additive blood sugar-lowering effects.

FIT360 trainers are trained to work safely with clients on diabetes medication and will design your program with appropriate intensity levels and warm-up protocols to minimize hypoglycemia risk.

What to Expect from a Diabetes Exercise Program

Most clients working with FIT360’s diabetes program see:

• Improved energy levels within 2 to 3 weeks
• Lower fasting blood sugar readings within 4 to 6 weeks
• Reduced HbA1c and better postprandial glucose control within 8 to 12 weeks
• Potential medication reduction in consultation with their doctor over 3 to 6 months

Start Your Diabetes Management Program

FIT360 offers specialized diabetes management programs in Kharadi, Pune combining studio or home training with nutrition coaching and weekly progress monitoring. Book a free consultation to start your program.