In brief:
- Exercise and diabetes are closely linked — regular movement improves insulin sensitivity and lowers blood sugar.
- Lifestyle changes, including exercise, can reduce the risk of developing type 2 diabetes by up to 58% (Knowler, 2002; Tuomilehto, 2001).
- The WHO recommends at least 150–300 minutes of moderate-intensity aerobic training per week, plus 2 strength training sessions.
- Aerobic training, strength training and a combination of the two all provide benefits.
Exercise and diabetes is a topic that affects a growing number of people, because the prevalence of type 2 diabetes is rising worldwide. The good news is that regular physical activity is one of the most effective and best-studied ways to prevent the disease. This overview explains how exercise affects blood sugar and how much you should train.
How are exercise and diabetes connected?
Exercise and diabetes are linked mainly through insulin sensitivity. During muscle contraction, your muscles can use glucose for energy even without insulin, which helps lower blood sugar. After regular training, your body responds better to insulin, so blood sugar stays more stable. Long-term studies have found that higher physical activity is clearly associated with a lower risk of type 2 diabetes, and the relationship is dose-dependent — the more you move, the lower the risk (Aune, 2015). Exercise also has a favorable effect on fat burning, which reduces visceral fat, an important factor in insulin resistance.
How much does exercise reduce the risk of type 2 diabetes?
The strongest evidence comes from two large intervention studies. The US Diabetes Prevention Program showed that lifestyle changes — including at least 150 minutes of exercise per week and moderate weight loss — reduced the risk of developing type 2 diabetes by up to 58% compared with placebo (Knowler, 2002). The Finnish Diabetes Prevention Study independently reached the same result — a risk reduction of about 58% (Tuomilehto, 2001). In people who already have diabetes, structured training improves HbA1c, the long-term blood sugar marker, by an average of about 0.67 percentage points (Umpierre, 2011), which is clinically significant. These figures show that exercise is not merely supportive but a central prevention tool.
What kind of training is best for controlling blood sugar?
Both aerobic training and strength training improve blood sugar metabolism, and combining them gives the best results (Colberg, 2016). Aerobic training (walking, running, cycling, swimming) increases energy expenditure and improves cardiovascular health. Strength training builds muscle mass, which is the body’s main glucose storage site — more muscle mass means better blood sugar buffering. As you get older, maintaining muscle mass becomes especially important, because muscle loss, or sarcopenia, impairs metabolism. Functional training adds variety by building the strength and balance needed for daily life, and plyometric training, which uses jumping exercises, raises workout intensity. For men, strength training also supports hormonal health — the article testosterone and training covers this in more detail.
How much physical activity do you need each week?
The World Health Organization recommends that adults do at least 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic activity per week, plus at least two muscle-strengthening sessions. For older adults, the WHO also emphasizes balance and strength exercises to prevent falls. You can find more detailed recommendations in the WHO physical activity guidelines. An important principle is that any movement is better than a sedentary lifestyle, and training load should be increased gradually.
Who should consult a doctor before starting to exercise?
If you have already been diagnosed with diabetes, heart disease or another chronic condition, it is sensible to consult a doctor before starting intense training. People with diabetes should monitor their blood sugar around workouts to avoid blood sugar that is too low. In general, however, physical activity is safe and strongly recommended — its health benefits far outweigh the risks.
References
- Knowler WC, et al. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. New England Journal of Medicine. PMID: 11832527
- Tuomilehto J, et al. (2001). Prevention of type 2 diabetes mellitus by changes in lifestyle among subjects with impaired glucose tolerance. New England Journal of Medicine. PMID: 11333990
- Aune D, et al. (2015). Physical activity and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis. European Journal of Epidemiology. PMID: 26092138
- Umpierre D, et al. (2011). Physical activity advice only or structured exercise training and association with HbA1c levels in type 2 diabetes: a systematic review and meta-analysis. JAMA. PMID: 21540423
- Colberg SR, et al. (2016). Physical activity/exercise and diabetes: a position statement of the American Diabetes Association. Diabetes Care. PMID: 27926890
Frequently asked questions
Can exercise prevent type 2 diabetes?
Yes. Large studies show that regular exercise combined with healthy lifestyle changes can reduce the risk of developing type 2 diabetes by up to 58% (Knowler, 2002; Tuomilehto, 2001).
How much should I exercise to prevent diabetes?
The WHO recommends at least 150–300 minutes of moderate-intensity aerobic training per week, plus two muscle-strengthening sessions.
Which is better — aerobic training or strength training?
Both improve blood sugar metabolism, but combining them gives the best results (Colberg, 2016).
Does exercise also help people who already have diabetes?
Yes. Structured training lowers HbA1c, the long-term blood sugar marker, by an average of about 0.67 percentage points (Umpierre, 2011), which is clinically significant.
Should I talk to a doctor before starting to exercise?
If you have diabetes, heart disease or another chronic condition, it’s worth consulting a doctor before starting intense training and monitoring your blood sugar around your workouts.
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