Diabetes: Unique Exercises That Overcome Insulin Resistance

Here is the research-based finding (1), that unique exercises can address the absorption of sugar from the blood. These amazing exercises overcome insulin resistance and lower blood sugar. It does so by making the muscles absorb blood from the bloodstream. It does not need functional pancreatic cells to produce insulin which diabetics lack or less available.

Image: Diabetes: Unique Exercises That Overcome Insulin Resistance


High blood sugar not effectively used can be due to insulin resistance and/or due to the unavailability of insulin which is not produced by pancreatic cells. It is the leading cause of type 2 diabetes. If not treated it becomes quite costly and a burden. 

While it is quite concerning to know that pancreas not producing insulin can not deplete blood sugar. and you suffer from high blood sugar situation. In long term, this situation leads you to a become victim of multiple chronic diseases. You become obese, your heart health worsens, your kidneys can fail, you suffer from neuro diseases peripheral neuropathy, you slowly lose vision, and your eyes can suffer from diabetic retinopathy.

Many people in the world suffer because of insulin unavailability from the pancreas where the already dead insulin-producing cells can not be regenerated.

Here are some exercises that reduce the burden of high-sugar situations using muscles as the transporter, reservoir, and productive user of blood sugar.

Let’s delve in and learn a bit more.

What Are The Exercises That Reduce Insulin Resistance in Type 2 Diabetes and Reduce Blood Sugar? 

  • High-Intensity Interval Training (HIIT):

This type of training involves repeated bouts of high-intensity effort followed by varied recovery times. Use this in daily walking, treadmill running or elliptical, or biking on and off the road. Use the very first few minutes after warm-up to walk at high speed and reduce the speed slowly over time.

  • Sprinting:

Sprinting increases endurance, strength, and power more than moderate-intensity exercise alone. Aim for 30 seconds of increased effort, followed by four minutes of slow- or moderate-paced activity. 

Sprinting can make you exhausted. You need your muscles to recover. So you should not do it every day.

  • Using Weight in Your HIIT Exercise Training

When combined with weights it gives a whole new dimension to your workout, allowing you to work your full body in a short period of time.

What Are the Additional Benefits of HIIT Above and Beyond Handling Insulin Resistance?

  1. Insulin resistance in your body turns a full diabetes patient if you happen to be diabetic or prediabetic. These exercises help you reverse from diabetic to prediabetic.
  2. Productive use of blood sugar by the muscles strengthens your body and helps lower your waistline. You lose body fat and related symptoms.
  3. You are less anxious and less fatigued. Feeling more energy and happiness is a healthy way of living.
  4. HIIT with weights can burn fat and calories both during and after the workout, build muscle, and improve heart health.

The Key Premise of These Exercises

All of these exercises are based on the same principle, Sudden boost of more energy and then dissipate them slowly. Then repeat the routine. 

In optimal cases, you can do these in around 20 minutes a day. Try to do it 3 times a week. You may be able to see the results sometime within 48 hours.

Sprinting is different in timing as discussed.

Is There an Ideal Time | Preferred Time to Do These Exercises?

The dietician and exercise team recommend doing high-intensity walks after eating major meals.

Afternoons have been more beneficial than mornings for better output regarding managing blood sugar as per a limited study.

Some experts recommend doing it at any time of the day. Add the steps to whatever you do: walking a dog, working in the garden, taking a normal walk, or walking around the house doing your chores. 


HIIT-based exercise helps correct your high blood level by overriding insulin resistance.

While food and nutrition are vital and so also your vitamin D level. Be consistent and stay on the course to heal your diabetes condition and thus the overall improvement of health.


This article is based on our personal research and experience. We advise you to talk to your diabetes exercise team before you start doing your exercises.

Anusuya Choudhury

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