The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Something readers of this blog are keenly aware of (but it always bears repeating): managing glucose levels effectively is essential for overall health. This is especially true for people with diabetes or those at risk of developing it. No matter what kind of wellness journey you’re on, and whatever your individual goals are, exercise should definitely play a pivotal role.
With that in mind, take advantage of these practical exercise tips to help you keep your glucose levels in check:
1. Move more
Increasing your daily activity is a simple yet powerful way to improve glucose health. You can incorporate more movement into your routine just by making really small changes, like parking further away from the entrance at the grocery store or choosing the stairs over the elevator. These little bursts of activity can really add up and make a significant difference over time.
2. Enjoy yourself
Choose exercises and activities that you enjoy rather than those that feel like a chore. When you actually like what you’re doing, it reduces stress and increases the likelihood that you’ll stick with it. Whether it’s dancing, walking, hiking, swimming, or playing a sport, find something that brings you joy and makes you look forward to being active.
3. Don't forget to stretch
Stretching helps prevent muscle and soft tissue injuries, which can slow your progress. Regular stretching improves flexibility and mobility, which are important to maintaining a more active lifestyle and staying on the path to glucose optimization.
4. Be consistent
Exercise has a significant impact on glucose levels. For most people, it lowers glucose levels for at least 24 hours and up to 48 hours post-exercise. To maximize this benefit, you should aim to be active at least three days a week. And going more than two days between exercise sessions means you lose the glucose-lowering benefits of your previous workout. Bottom line: to maintain insulin sensitivity and stable glucose levels, aim to exercise regularly without long breaks between sessions.
5. Get into a rhythm
It’s a good idea to start slow and gradually build up the intensity and duration of your activities. This approach helps prevent burnout and reduces the risk of injury, making it easier to maintain a regular exercise routine. By keeping your momentum going, you’ll ensure that the benefits of exercise, including improved glucose control, become a long-term part of your lifestyle.
Curated & reviewed by: Kristyn Milburn
MSN, NP-C, BC-ADM, CDCES
MSN, NP-C, BC-ADM, CDCES
Kristyn Milburn is a dedicated nurse practitioner and diabetes care and education specialist, holding board certification in advanced diabetes management.
