How Exercise Can Help Reduce Your Risk of Type 2 Diabetes

Type 2 diabetes is a growing health problem, but did you know that exercise can play a huge role in preventing it? Staying active helps your body use blood sugar more efficiently, improves insulin sensitivity, and supports weight loss. Whether you’re just starting out or already exercising regularly, knowing the right types of workouts can make all the difference.

In this blog, I'll break down why exercise is so important, what the American College of Sports Medicine (ACSM) recommends, and how you can use fitness to lower your diabetes risk. Plus, I'll go over some great ways to lose fat, build muscle, and keep your blood sugar levels in check.

The Importance of Exercise, Muscle Gain, and Fat Loss

Your body stores sugar (glucose) in your liver and muscles. When you move, your muscles tap into these sugar reserves for energy. The more you exercise, the better your body gets at using blood sugar efficiently, which lowers the amount floating around in your bloodstream. That’s a big deal because high blood sugar over time can lead to insulin resistance—the main cause of type 2 diabetes.

Building muscle is also crucial. More muscle means more places for your body to store and use glucose. Strength training helps you burn fat, which is especially important since excess fat—particularly around the belly—raises your diabetes risk. Plus, muscle burns more calories at rest than fat does, making it easier to maintain a healthy weight.

Several studies support this. One major study in Diabetes Care found that people who combined aerobic exercise and strength training had the best blood sugar control. Another study published in The Journal of Clinical Endocrinology & Metabolism showed that resistance training significantly improved insulin sensitivity in older adults. This means that exercise isn’t just for weight loss—it directly improves how your body handles sugar!

Get Moving with Aerobic Exercise

Aerobic exercise (also called cardio) is great for improving insulin sensitivity and helping your muscles soak up more blood sugar. The ACSM recommends at least 150 minutes of moderate-intensity cardio per week. This could be:

• Brisk walking

• Cycling

• Swimming

• Jogging

• Dancing

• 
  

If you prefer shorter workouts, you can do 75 minutes of vigorous exercise instead—things like running, jumping rope, or playing sports.

A good tip: Start small if you’re not used to exercising. A 10-minute walk after meals can help lower blood sugar levels. Over time, build up to longer sessions.

Build Muscle with Strength Training

Lifting weights isn’t just for bodybuilders! Strength training helps your body burn fat and store sugar properly. The ACSM suggests doing resistance training at least twice a week, working major muscle groups (legs, back, chest, arms, and core). Great options include:

• Body weight exercises (push-ups, squats, lunges)

• Dumbbells or resistance bands

• Weight machines at the gym

• 
  

Strength training boosts your metabolism, meaning you burn more calories even when you’re not working out. Plus, studies have shown that it can increase insulin sensitivity by up to 48 hours after a workout! That means better blood sugar control for longer periods.

Lose Fat with High-Intensity Interval Training (HIIT)

If you’re looking for the best way to lose fat and improve insulin function, HIIT is your best friend. HIIT involves short bursts of intense exercise followed by rest. A typical HIIT workout might look like this:

1. 6 - 30 seconds of sprinting

2. 1-minute slow walk

3. Repeat for 20 minutes

   
   

HIIT workouts are super effective because they keep your metabolism high long after you’re done exercising. Research published in Obesity Reviews found that HIIT burns more belly fat than steady-state cardio. That’s important because belly fat is strongly linked to insulin resistance and type 2 diabetes.

The key to preventing type 2 diabetes is staying active. Cardio, strength training, and HIIT each play a role in improving your body’s ability to use blood sugar efficiently. By following the ACSM recommendations—150 minutes of cardio, plus 2 strength training sessions, and some HIIT—you’ll reduce your risk and improve your overall health.

Start where you are, move more each day, and stay consistent. Your body will thank you! Something is better than nothing. It all doesn't have to be done at once.

If you found this helpful, share it with a friend who needs some fitness motivation!

If you or someone you know may be at risk of type 2 diabetes have a go on this short quiz.