Fitness
LISS cardio: A sustainable way to move (and what that means for your glucose)
Written by Gary Scheiner MS, CDCES
Published: May 19, 2026
3 min read
The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
If you’ve been trying to move more but don’t love intense workouts, LISS cardio might be for you.
LISS stands for low-intensity steady-state exercise. It’s exactly what it sounds like: moving at a comfortable, consistent pace for a period of at least 30 minutes. Some examples include walking, dancing, slow swimming, or easy cycling where you can still hold a conversation.
Unlike high-intensity workouts, LISS isn’t about pushing yourself to the limit. It’s about keeping things steady and sustainable. HIIT (high-intensity interval training) workouts tend to push your heart rate up quickly into higher zones, while LISS usually stays in lower cardio zones (often called zone 1 or zone 2) where breathing is controlled and the pace feels manageable.
Many people find LISS cardio easier to stick with because it feels more doable day to day. And that consistency matters. Over time, lower-intensity aerobic activity has been shown to support cardiovascular health, metabolic function, and overall endurance, even without the strain of more intense exercise.
Benefits of LISS cardio
LISS may not feel intense, but it may offer meaningful health benefits like these when done regularly:
- Maintains or gradually improves cardiovascular fitness
- Supports functional, everyday movement
- Enhances insulin sensitivity
- Relieves stress and supports mental well-being
- May produce a gentle decline in glucose levels
- Supports the body’s ability to produce and use energy efficiently
Aerobic exercise, including steady lower-intensity activity, has been shown to improve the body’s ability to use oxygen efficiently and support mitochondrial function, the systems your cells rely on to produce energy. In the long run, this can contribute to better metabolic health and endurance, even without high exertion.
Regular aerobic activity has also been linked to improved insulin sensitivity, meaning your body may become more efficient at using glucose. That’s one reason even simple activities like walking are often associated with steadier glucose responses.
Drawbacks of LISS cardio
While LISS cardio has its strengths, it’s important to recognize it’s not designed to cover every fitness goal. For example:
- It isn’t focused on building significant muscle strength
- It doesn’t create dramatic or rapid improvements in cardiovascular fitness
Higher intensity workouts are designed to create more noticeable changes in a shorter amount of time. LISS, on the other hand, works more gradually, and the benefits from consistency rather than intensity. With LISS, you’re building habits that are sustainable for the long run.
The LISS-glucose connection
From a glucose perspective, LISS tends to produce more modest, predictable patterns.
Because the intensity is low, your body produces less adrenaline and relies more on a steady mix of fat and glucose for fuel, using both at a slower, more consistent rate. As a result, glucose levels often shift more gradually. In many cases, LISS leads to a gentle downward trend during activity, rather than sharp glucose spikes or dips.
Of course, everyone’s body is different and responses can vary. This is where using a glucose biosensor like Stelo can be especially helpful. Instead of guessing how your body responds to movement, you can actually see it.
You might notice your glucose stays more stable when you go for a walk after eating, or that longer sessions lead to a gradual decline. You may also find that timing, pace, or even the time of day changes your glucose response. These patterns can help you design a routine that feels good and supports your goals.
LISS cardio for cardiovascular health and recovery
Because it’s lower intensity, LISS cardio is often easier to do consistently, and consistency plays a major role in overall energy balance. Research shows that sustainable, repeatable movement habits are a key driver of long-term health outcomes.
In addition to supporting consistency, LISS cardio can be a supportive way to engage the cardiovascular system. Activities done at a comfortable, steady pace, such as walking, cycling, or dancing, can support heart function and circulation without placing excessive strain on your body.
LISS also fits naturally into a recovery routine, offering a low-impact way to support your body between harder workouts or on rest days.
Getting started with LISS cardio
The key to getting started is to not make it complicated. A casual 20–30 minute walk is enough. Focus on keeping your pace comfortable and steady, and pay attention to how you feel during and after. As your fitness improves, you may also be able to increase your pace in small increments.
Pro tip: If you’re using Stelo, checking your glucose before and after activity can offer helpful feedback and reveal patterns to help build habits that actually stick.
Why simplicity works
LISS cardio is simple, but that’s part of what makes it effective. It’s a way to build movement into your routine in a realistic, achievable, and sustainable way. And while it may not feel like a high-impact workout, the long-term benefits of steady, consistent movement can add up in meaningful ways for your fitness, your metabolism, and your overall health.
The production of this article was sponsored by Stelo by Dexcom.
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Gary Scheiner MS, CDCES
Gary Scheiner is the owner and Clinical Director of Integrated Diabetes Services, a practice specializing in intensive insulin therapy and advanced education for children and adults throughout the world.