Exercise naturally boosts metabolism. When muscles work, they draw sugar directly from the blood, helping to stabilize blood sugar levels more effectively. Physical activity not only burns calories but also changes how the body responds to insulin, reducing insulin levels while increasing muscle mass.

Chronic stress releases cortisol and adrenaline, which can elevate blood sugar. Exercise helps reduce these stress hormones, supporting stable blood sugar levels, improving overall metabolism, and aiding weight loss. Individuals with diabetes can choose one or combine these exercises daily for better blood sugar management.

Cardio exercises

People with diabetes should engage in cardio exercises as they reduce the risk of cardiovascular disease, a common complication of diabetes.

Brisk walking for 30 minutes daily improves glucose absorption. You can walk at a comfortable pace to relax your mind, occasionally increasing intensity to get your heart rate up.

Jogging increases muscle glucose demand and improves insulin sensitivity. Beginners can alternate between walking and jogging. It is advisable to maintain at least 5 sessions a week, listening to your body to adjust your pace. Avoid overexertion, which can increase heart strain and negatively impact blood sugar.

Cycling, whether indoors or outdoors, is a gentle form of exercise that places minimal impact on the body, aiding in calorie burning and blood sugar control.

Gentle cycling is beneficial for health. Photo: Linh Linh

Bodyweight exercises

Bodyweight exercises activate large muscle groups, helping to absorb excess sugar. Push-ups strengthen the upper body and promote glucose utilization. Squats target major muscle groups like the glutes and thighs.

Lunges improve balance while working the abdominal and leg muscles, burning fat, building muscle, and thereby stabilizing blood sugar. Planks activate multiple muscle groups simultaneously, increasing body endurance. Individuals with diabetes should perform these movements 3-4 times a week to boost metabolism and help maintain blood sugar levels.

Resistance bands and Pilates

Resistance bands are suitable for beginners or those with joint issues. The tension from the bands stimulates muscle growth and improves insulin sensitivity without the need for heavy weights.

Pilates strengthens the core and improves body flexibility. It helps reduce stress levels through breath control, indirectly supporting blood sugar balance.

Beginners should choose light, slow exercises, gradually increasing intensity over time. Always consult a doctor before starting a new exercise regimen.