Using Exercise to Reduce Insulin Resistance

Insulin resistance is a condition where your body doesn't respond to insulin as well as it should. More and more insulin is required to get the same response. Symptoms of insulin resistance are early warning signs of diabetes, even though blood sugar levels at this point may still be in the normal range. Exercise has been proven to be a good regulator for blood sugar, but how much exercise do you need to reduce insulin resistance?

Being a couch potato -- whether you're thin or overweight -- isn't healthy. However, when you're overweight, insulin resistance increases. Exercise can help to decrease this and help your cells become more receptive to the effects of insulin, in turn helping to reduce your risk of developing diabetes.

When you exercise, insulin is used by your body to move sugar into your cells, where it's used as energy. Exercising increases the insulin in your body which in turn decreases the blood sugar levels. Likewise, with less sugar in your blood, less insulin is needed and your body becomes more sensitive to the effects of insulin, rather than resistant. This is good! Regular exercise is important for maintaining insulin sensitivity.

Try to exercise at least 30 minutes per day, most days of the week. If you can't manage every day, do at least 5 days a week. Exercise should be brisk (strolling slowly down the street doesn't count) -- brisk walking, cycling, swimming, weight training, hiking, and roller-blading are all examples of common exercises. If you get bored doing things on your own, join an aerobics or aquacize class, a hiking group, or form a group of friends to go for a daily walk or bike ride. Daily exercise is more beneficial than trying to cram the entire week's exercise sessions into one or two days.

Make sure you check with your doctor before beginning an exercise routine. This is especially important if you haven't been exercising regularly.

An extra bonus of exercise, other than its moderating effect on blood sugar, is that it helps make it easier to lose weight. Excess weight is another big factor in the development of both insulin resistance and diabetes.

Regular exercise is an important part of healthy living, but proper diet is important too. If you believe you are insulin resistant or at risk of developing Type 2 Diabetes, visit your healthcare provider for a consultation. Keep a list of symptoms and know your family history too. Your healthcare provider may recommend that you begin regular diabetes testing. Early detection may help you to make lifestyle changes that will delay or prevent the development of the disease.

The information on this website is based on our own research and personal experience, and is not a substitute for medical advice. Questions about your health and individual situation should be directed to your doctor.

How Much Exercise Do You Need to Reduce Insulin Resistance?