Blood Sugar and Exercise: A Physiotherapist’s Guide

Next Week, from the 13th to the 19th of July 2025, Australia will come together for National Diabetes Week. A vital campaign to increase public understanding of diabetes and its serious health impacts.

Maintaining balanced blood sugar levels is essential for overall health, and exercise plays a crucial role in regulating glucose levels. Whether you have diabetes, insulin resistance, or simply want to optimize your energy levels, understanding the relationship between blood sugar and exercise can help you make informed decisions about your fitness routine.

How Exercise Affects Blood Sugar

Exercise influences blood sugar in multiple ways, depending on the type, intensity, and duration of physical activity.

1. Increases Insulin Sensitivity

• Physical activity makes your muscles more sensitive to insulin, allowing glucose to enter cells more efficiently.

• This effect can last for hours to days after exercise, reducing the risk of insulin resistance over time.

2. Uses Glucose for Energy

• During exercise, muscles use glucose from the bloodstream for fuel, helping to lower blood sugar levels.

• Higher-intensity workouts may lead to a temporary spike in blood sugar due to stress hormone release, but levels typically normalise post-exercise.

3. Supports Weight Management

• Maintaining a healthy weight through regular exercise can help prevent or manage Type 2 diabetes.

• Weight loss reduces insulin resistance, making blood sugar regulation more effective.

Best Types of Exercise for Blood Sugar Control

Both aerobic and resistance training offer benefits for blood sugar management. A combination of both is often recommended for optimal results.

1. Aerobic Exercise

• Activities like walking, jogging, cycling, and swimming improve cardiovascular health while lowering blood sugar levels.

• Moderate-intensity aerobic exercise for at least 150 minutes per week is recommended for individuals with diabetes.

2. Resistance Training

• Strength training exercises, such as weightlifting, bodyweight exercises, and resistance band workouts, enhance muscle mass and insulin sensitivity.

• Aim for at least two to three sessions per week to see benefits.

3. High-Intensity Interval Training (HIIT)

• Short bursts of intense exercise followed by rest periods can improve insulin function and blood sugar control more efficiently than steady-state exercise.

• HIIT may not be suitable for everyone, so it’s important to tailor workouts to individual fitness levels.

Managing Blood Sugar During Exercise

People with diabetes or blood sugar concerns should take extra precautions when exercising:

• Monitor Blood Sugar: Check levels before, during, and after workouts to prevent hypoglycemia or hyperglycemia.

• Stay Hydrated: Dehydration can impact blood sugar regulation.

• Eat Strategically: A balanced meal or snack before exercise can help maintain stable glucose levels, especially for longer workouts.

• Know the Signs of Hypoglycemia: Symptoms such as dizziness, sweating, and confusion require immediate attention—carry fast-acting carbohydrates like fruit or glucose tablets.

When to Seek Professional Advice

If you experience frequent blood sugar fluctuations, have diabetes, or are new to exercise, consulting a physiotherapist or healthcare provider can help tailor an exercise plan to your needs. Personalized guidance ensures safe and effective workouts that support blood sugar stability.

Conclusion

Exercise is a powerful tool for managing blood sugar and improving overall health. By incorporating a mix of aerobic, resistance, and interval training, you can optimize insulin sensitivity and energy levels. Whether you're managing diabetes or aiming for better metabolic health, staying active is key to long-term well-being.

If you're unsure how to start, seek advice from a physiotherapist to create a safe and effective exercise routine that supports your blood sugar goals!

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