How Does Exercise Affect Blood Sugar?

When you exercise, your muscles use glucose for energy. This helps lower the amount of sugar in your blood both during and after activity. In the longer term, regular physical activity improves the body’s sensitivity to insulin – the hormone responsible for regulating blood sugar – meaning your body needs less insulin to move glucose into the cells. 

According to Diabetes UK, physical activity can lower your blood sugar for up to 24 to 48 hours after a session, depending on the intensity and duration of the exercise. This is why consistent exercise is recommended as part of a healthy lifestyle for people with type 2 diabetes and those at risk of developing it. 

“Keeping active is a really good way to help manage your diabetes – whether you have type 1 or type 2 diabetes.” – Diabetes UK 

Types of Exercise That Help Manage Blood Sugar

While all movement is beneficial, some forms of exercise are particularly effective at regulating blood sugar levels:

1. Aerobic Exercise

Activities that increase your heart rate and breathing, such as:

• Brisk walking
• Cycling
• Swimming
• Dancing
• Jogging

2. Strength Training 

Also known as resistance training, this helps build muscle, which in turn helps your body use glucose more efficiently. Good options include:

• Bodyweight exercises (e.g. squats, push-ups)
• Resistance bands
• Weight training
• Pilates

Doing strength-based exercises at least twice a week is advised by the NHS Physical Activity Guidelines.

3. Flexibility and Balance

These are especially important for older adults and people with limited mobility. Activities such as yoga and tai chi help with movement control and can also reduce stress levels, which in turn can support more stable blood glucose levels.

Before You Get Started: Important Considerations

If you’re new to exercise or have a pre-existing condition such as diabetes, it’s a good idea to speak to your GP or a healthcare professional before making major changes to your activity level.

Here are some practical tips to stay safe and effective:

• Start slow and build up gradually. Even 10-minute walks can make a difference.
• Check your blood sugar levels before and after exercise if you’re on insulin or certain medications.
• Stay hydrated and carry a snack in case your blood sugar drops.
• Wear appropriate footwear to avoid blisters or injuries, particularly important for those with diabetes-related foot conditions.

For personalised advice, you can access support via the NHS Diabetes Prevention Programme or speak to your local healthcare team.

Making Exercise a Habit

Finding activities you enjoy is key to staying motivated. Here are some simple ideas to build more movement into your week:

• Take the stairs instead of the lift
• Walk or cycle short journeys instead of driving
• Join a local fitness class or walking group
• Do some stretches while watching TV
• Set regular reminders to stand and move if you have a desk job

The British Heart Foundation also offers excellent home workouts and videos that are suitable for all levels of fitness.

“Being active every day helps reduce your risk of developing health problems like heart disease, stroke, and type 2 diabetes.” – British Heart Foundation

Take Away: Small Steps, Big Impact

Exercise is one of the most effective ways to manage your blood sugar and support long-term health. You don’t need to run marathons or hit the gym every day – even small, consistent changes can have a big impact.

By incorporating aerobic activity, strength training, and flexibility work into your weekly routine, you can:

• Improve insulin sensitivity
• Lower blood glucose levels
• Boost your mood and energy
• Reduce your risk of chronic disease

Most importantly, it’s about finding what works for you and making it part of your lifestyle. Your health is worth the effort – and the results are worth the movement.

Sources: 

• Diabetes UK – Exercise and Activity 

• NHS – Benefits of Exercise 

• NHS – Physical Activity Guidelines 

• British Heart Foundation – How to Be Active