How Exercise Supports Diabetes Prevention & Management

Today we are continuing our blog series on diabetes for Diabetes Awareness Month. We will look at how powerful exercise can be in the prevention and management of diabetes.

Prevention

Regular physical activity is one of the most powerful tools for preventing diabetes and managing the condition once it develops. Exercise affects nearly every system involved in blood sugar control, such as muscles, hormones, metabolism, and even stress levels, making it a cornerstone of both prevention and long-term care.

For people at risk of type 2 diabetes, exercise improves the body’s sensitivity to insulin. When your muscles work, they pull glucose from the bloodstream and use it for energy, reducing the amount circulating in your blood.

Over time, this repeated process helps your cells respond better to insulin, lowering fasting glucose levels and reducing the likelihood of progressing from prediabetes to diabetes.

Research consistently shows that even moderate physical activity, such as brisk walking for 150 minutes per week, can reduce type 2 diabetes risk by up to 50%. Combined with other lifestyle habits, exercise becomes a powerful safeguard for long-term metabolic health.

Management

For people already living with diabetes, exercise is equally important. Movement helps maintain stable blood sugar throughout the day by increasing the muscles’ ability to store glucose and use insulin efficiently.

After a workout, this enhanced sensitivity can last for hours and sometimes more than a full day, helping smooth out swings in glucose levels.

Improving cardiovascular health is essential as diabetes is known to significantly raise the risk of heart disease. To lower that risk, try these aerobic activities: 

• Walking
• Cycling
• Swimming

Strength training also plays an important role. As you build muscle, your body becomes better at using glucose, leading to lower and more predictable blood sugar readings. A combination of both aerobic and resistance exercise provides the most benefits.

Additionally, regular physical activity helps with weight management, which is a key factor in diabetes prevention and control. Even a modest weight loss of 5–7% of total body weight can have a significant impact on insulin sensitivity and blood sugar.

Exercise also helps reduce visceral fat (fat stored around the organs) which is closely linked to insulin resistance.

Overall Health Benefits

Beyond the metabolic effects, exercise supports overall well-being. Physical activity reduces stress hormones like cortisol, which can elevate blood sugar when chronically high. It also improves sleep quality, boosts mood, and enhances energy levels.

Key takeaway? Exercise doesn’t have to be intense or complicated. Walking after meals, taking the stairs, gardening, dancing, and light strength exercises at home all count.

Goal:

• At least 150 minutes of moderate aerobic activity per week

• Two days of strength training

People with diabetes should also monitor blood sugar around workouts and speak with their healthcare provider about safe activity plans.

In both prevention and ongoing management, exercise empowers individuals to take control of their health. It is one of the most effective, accessible, and sustainable ways to support healthy blood sugar and improve quality of life.