Scientists have identified two types of exercise that are best for lowering blood sugar (and when to do them)

In May 2025, the authoritative publication The New York Times published a large-scale review on the effect of physical activity on glucose levels, writes xrust. Experts at the Mayo Clinic and Yale University have concluded that exercise works as well as drugs, but only if the right type, intensity and time are chosen. Let's figure out who needs to move and how to keep sugar under control.

Why the problem affects almost everyone

Diabetes and prediabetes are no longer rare diagnoses. In the United States alone, according to the NYT, there are 38 million people with diabetes, and the number of those diagnosed with prediabetes is more than double this figure. Even more people suffer from insulin resistance, a condition in which cells no longer respond properly to insulin. Its typical signs: fatigue, irritability, dizziness. And with age, the risk of such disorders only increases.

The good news is that physical activity can make a big difference. According to Dr. Donald Hensrud, a preventive medicine and nutritionist and editor of the Mayo Clinic Diet, exercise is at least as important as diet in preventing and treating insulin resistance. And for many people, movement is the key to weight loss, which is often the main step towards normalizing sugar.

How exercises “turn on” glucose processing

The mechanism of action is simple and complex at the same time. Dr. Gerald Shulman, professor of medicine and physiology at Yale School of Medicine, explains that during exercise, muscle cells begin to use glucose from the blood much more actively. This directly reduces sugar levels. In addition, regular exercise reduces the amount of visceral fat around internal organs, which is one of the main risk factors for developing diabetes.

But there is a nuance. An ordinary walk, although useful, does not give the strongest effect. Research shows that regular high-intensity interval training (HIIT) or moderate continuous exercise can reverse prediabetes in up to 40% of participants. True, lasting changes may take months or even years.

What is more effective: aerobics or “iron”?

Here scientists made an unexpected statement. A recent study found that for people with type 2 diabetes, strength training works significantly better for sugar control than aerobic exercise. And Dr. Shulman is confident that this rule also applies to anyone who is worried about their glucose levels.

Why does the forceful approach win? Both aerobics and weight lifting increase the number of mitochondria in your cells, the energy powerhouses that help fight type 2 diabetes. But lifting weights, provided you really push yourself, was slightly more effective.

Strength exercises are especially important for older people. Insulin resistance and diabetes accelerate the natural loss of muscle and strength as we age, and the process is faster in women. The author of the book “Stronger: The Untold History of Muscle in Our Lives,” Michael Joseph Gross, emphasizes that walking is good for the heart, but it practically does not build muscle.

Key point: the weights must be heavy. A systematic review of studies confirmed that heavy resistance training lowers blood sugar more effectively than low-intensity strength training. The optimal strategy is to alternate such exercises with high-intensity interval training.

The best time for training is day or evening

Unless you have insulin resistance, time of day makes little difference. But for people with prediabetes and type 2 diabetes, studies recommend afternoon exercise. Why? Sugar levels follow circadian rhythms throughout the day, and insulin sensitivity naturally decreases in the evening. Exercising during this time helps prevent dangerous glucose spikes.

Experts advise exercising at least three days a week, without allowing breaks for more than two days in a row. And for those who already have insulin resistance, the ideal window is about 30 minutes after starting a meal. This helps smooth out the postprandial rise in sugar.

What if it is more convenient to train in the morning? Before class, try not to eat a lot of carbohydrates. The best starting breakfast is a small amount of protein and “slow” carbohydrates: fruits, vegetables, whole grains.

Important warning and main conclusion

Dr. Hensrud emphasizes: prediabetes and newly diagnosed diabetes is much more amenable to lifestyle correction than advanced cases. Therefore, you need to act as early as possible. His advice to newly diagnosed patients: “You are in control. The most important thing is to lose weight through dietary changes and exercise.”

However, if you have already been diagnosed with diabetes, you should consult your doctor before starting any new exercise program, especially high-intensity exercise.

What does this mean for the average person

Russian realities are making their own adjustments. If you don't have the opportunity to go to the gym, strength training can be achieved using expanders, elastic bands, or bodyweight exercises (push-ups, squats, lunges). The main thing is to bring the muscles to noticeable fatigue. And intense interval training can be easily done even at home: for example, 30 seconds of running in place with high knees, then 30 seconds of rest — and so on for 10-15 minutes.

The main conclusion of the new NYT review sounds encouraging: you don't have to become a marathon runner. Two to three strength and two interval sessions per week may be enough to get your sugar levels under control. And it's never too late to start.

From the pages of https://www.nytimes.com

Xrust Scientists have named two types of exercises that best lower blood sugar (and when to do)