In this article we answer the question, “Does exercise lower blood sugar?”
Exercise plays an important role in helping to maintain stable blood sugar levels within recommended ranges and in lowering blood sugar levels over time. Let’s find out if exercise lowers blood sugar levels in people with diabetes.
***This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care. It should not be used in place of the advice of your physician or registered dietitian.***
Does exercise lower your blood sugar?
Exercise can lower blood sugar both immediately and in the long term. When you are active regularly and consistently, most people with diabetes will see lower HgbA1c levels because of the consistent lowering of blood sugar and increased insulin sensitivity during activity.
Why does exercise lower blood sugar?
Exercise increases insulin sensitivity while you exercise and for an unspecified period of time afterwards. How long that period of time after exercise ends lasts is dependent on several factors.
Most people will see a lower blood sugar level after exercise than before. However, there are some exceptions to this, which we will discuss later.
How does exercise lower blood sugar?
During exercise, your muscle cells contract and can use glucose without insulin. When you exercise, your muscle cells are more efficient at using insulin (removing glucose from the bloodstream) both during exercise and immediately after.
How much does exercise lower blood sugar?
How much exercise can lower short-term blood sugar levels depends on a variety of factors:
- Type of exercise
- Length of time completing exercise
- Exertion level
- Age
- Sex
- Muscle mass
Looking at long-term blood sugar levels, both aerobic exercise and strength training exercises can lower blood glucose levels and HgbA1c, as well as other cardiac and metabolic health markers.
Does exercise lower blood sugar immediately?
Exercise can lower blood sugar levels relatively quickly, depending on the type of exercise you’re doing. It’s important to closely monitor blood sugar levels by checking your level with a glucose meter before and after, or tracking your blood sugar during your workout using a continuous glucose monitor (CGM).
What exercise is best for lowering blood sugar?
There are two things to consider when deciding what type of exercise is best for lowering blood sugar levels:
- Is it safe for you to do?
- Do you enjoy it?
Exercise and diabetes are about managing blood sugars and improving your health long term. So, if you’re not enjoying the activity you’re doing for exercise, it’s time to find something else.
That being said, one of the easiest and most effective ways to lower blood sugars in the moment is walking. Even just a five-minute walk can improve blood sugar levels.
Can exercise raise blood sugar?
While most forms of light to moderate exercise tend to cause blood sugar levels to decrease, some types of exercise can actually cause blood sugar to rise. Some high-intensity exercises can cause your body to produce adrenaline. Examples are:
- High-intensity aerobic training (also called HITT)
- Heavy weight lifting
- Sprinting
This causes blood sugars to go up instead of down after exercise. (This is why we say moderate walking is the best for lowering blood glucose after a meal.)
My personal exercise experience with Type 1 diabetes
Personally, as someone living with type 1 diabetes, I love heavy strength training for my regular physical activity. In the long term, I notice higher levels of insulin sensitivity, and my blood sugars are easier to manage. But, short term during the workout, it does cause my blood sugar to rise somewhat, and I have to make adjustments on my insulin pump to compensate for this.
Does exercise lower blood sugar after eating?
Yes! In fact, even as little as two minutes of walking can make a difference. As we mentioned above, light to moderate exercise tends to be the most effective at lowering blood sugar levels. A 2022 systematic review found that light-intensity walking for as little as 2 minutes made a difference in lowering postprandial (after a meal) blood sugar levels.
Does exercise before eating lower blood sugar?
But what about exercising before a meal instead of after? Exercising before you eat can help prevent extended periods of hyperglycemia (high blood sugar) after meals as well.
Remember when we discussed that exercise increases insulin sensitivity both during exercise and for a period of time after exercise? This is why a short burst of exercise before a meal can also help your body better metabolize carbohydrates and make stable blood sugar levels more likely.
Does exercise lower your A1C and blood sugar long term?
Yes, previous research has shown that regular exercise training (both aerobic and strength training) can reduce HgbA1c by up to 0.7% in people with type 2 diabetes. This happens because, as we discussed, regular exercise increases both short-term and long-term insulin sensitivity and glucose uptake.
Bottom line: Does exercise lower blood sugar?
Yes, exercise can lower your blood sugar in the short term and can help promote stable, healthy blood sugar levels long-term as well.
Work with your diabetes care team to identify the best types of exercise for you. Incorporating regular exercise sessions into your daily routine can not only improve blood sugar levels and HgbA1c levels, but it can also make living with diabetes easier and more manageable.
For more resources on diabetes and exercise, check out these articles:
Sources
- Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association
- The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis
- Exercise and Glucose Levels in Diabetes.
- Short bursts of intense exercise before meals control blood sugar better than 1 continuous 30 minute session
- Effects of Aerobic and Resistance Training on Hemoglobin A1c Levels in Patients With Type 2 Diabetes
