Recent scientific evidence confirms that physical activity not only burns calories but also enhances the body’s ability to move glucose into muscle cells more effectively, offering vital benefits for those with diabetes or prediabetes.
Exercise can do more than burn calories: it can also help the body move glucose into muscle cells more effectively, which is why physical activity is often part of advice for people with diabetes or prediabetes. In a recent social media post, nutritionist Jagriti Kurani highlighted eight forms of movement she said may support blood sugar control, from brisk walking and resistance training to yoga, swimming and dancing. Her central point reflects a broader scientific view that muscles are among the body’s largest users of glucose and that contraction during exercise helps pull sugar from the bloodstream.
The science backs up much of that claim. A review in the National Library of Medicine found that aerobic exercise, resistance work and combined programmes can all improve insulin sensitivity, with mixed routines often appearing especially effective. Another review and meta-analysis, published in PubMed, reported that exercise training for at least four weeks significantly increases insulin-stimulated glucose disposal in adults, while weight loss can strengthen the effect, particularly for liver-related insulin sensitivity.
Evidence also suggests that exercise helps even in people without diabetes. A meta-analysis in the journal SAGE Open Medicine found that supervised exercise programmes improved insulin sensitivity in healthy adults, with both aerobic and resistance training showing benefits. A separate review in the National Library of Medicine explained that muscle contraction boosts glucose uptake through both insulin-dependent and insulin-independent pathways, which helps explain why movement can lower blood sugar even when insulin action is impaired.
Public health guidance generally mirrors that evidence. The National Library of Medicine says organisations such as the American Diabetes Association and the American Heart Association recommend 30 to 60 minutes of moderate-intensity aerobic activity most days, along with resistance training at least twice a week. Walking, cycling, swimming, rowing and dancing are all listed as practical options, with the key message being consistency rather than a single perfect workout.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
