What Type of Exercise Should A Diabetic Do | Best Exercises for People with Diabetes | Q&A 29

Best Exercise to Reverse Diabetes: Build Muscle, Not Just Walk

Exercise is one of the most effective tools for managing—and in some cases, reversing—diabetes. While most people know that being active is good for health, few realize how specific types of activity can directly impact insulin resistance. In this blog, we'll explore the best exercise for diabetes, how it helps improve blood sugar levels, and which routine works best if you want to truly reverse your condition.

Why Exercise to Reverse Diabetes Works

When we eat carbohydrates, they break down into glucose and enter the bloodstream. Insulin helps transport that glucose into cells for energy. In Type 2 diabetes, the body becomes resistant to insulin, leaving excess sugar in the blood. The result: elevated blood sugar levels and high circulating insulin.

Exercise to reverse diabetes works by reducing insulin resistance. Especially when done correctly, physical activity enhances how well your muscles use glucose, improving overall insulin sensitivity.

Aerobic vs. Resistance Training: What Works Best?

Many people assume walking is the best workout, but not all physical activity is equal. Let's compare two common types:

1. Aerobic Activity (like walking)

This includes light jogging, brisk walking, cycling, or swimming. These are oxygen-rich exercises and offer diabetes walking benefits like:

• Boosting heart health

• Supporting weight loss

• Helping with stress relief

However, aerobic exercises alone may not improve insulin sensitivity significantly, especially if you're already active.

2. Anaerobic Activity (like strength training)

This includes weightlifting, sprinting, or High Intensity Interval Training (HIIT). These short bursts of intense effort are oxygen-deficient but muscle-building.

Muscle acts as a glucose sink—the more muscle you have, the better your insulin sensitivity. That’s why resistance training for Type 2 diabetes is one of the most effective tools in reversing the condition.

What Is the Best Exercise for Type 2 Diabetes?

If your goal is blood sugar reversal, the answer lies in building lean muscle mass. Some top options include:

• Weightlifting: Focus on large muscle groups like legs, chest, and back.

• Bodyweight Training: Squats, push-ups, lunges, and planks can be done at home.

• HIIT: Short 20–30 second bursts of exercise like jumping jacks, high knees, or dumbbell thrusters followed by short rest.

According to exercise guidelines for Type 2 diabetes, you should:

• Include strength training at least 2–3 times per week

• Incorporate moderate aerobic activity 150 minutes weekly

• Stretch or do flexibility work at least twice a week

How Often Should Diabetics Exercise?

Consistency matters more than intensity. How often should diabetics exercise? Ideally, aim for:

• 5 days a week minimum

• 30–45 minutes per session

• Rest days in between strength training to let muscles recover

You don’t need a gym. Use resistance bands, home weights, or even water bottles to get started.

Final Thoughts

If you're serious about reversing Type 2 diabetes, walking alone won't cut it. Build muscle. Reduce insulin resistance. Follow proven exercise guidelines for Type 2 diabetes. Start simple, and stay consistent.

And remember—your journey doesn’t have to be perfect. It just has to begin.

Visit www.diabexy.com or order Diabexy products online on Amazon and Flipkart to take the first step toward a pain-free, healthier life