What if the key to managing blood sugar levels was as simple as putting one foot in front of the other? You know…

• An early-morning workout
• A quick stroll after lunch, or just…
• Taking the stairs more often

Moving your body can transform your health and help control blood sugar levels.(1) And you don’t have to run a marathon or climb a mountain. Sounds pretty good, right?

Before you change into your workout clothes or lace up your running shoes, there’s something you need to know about high blood sugar and type 2 diabetes…

• Diabetes by the numbers. An estimated 38.4 million adults in the U.S. already have type 2 diabetes and high blood sugar levels. Another 97.6 million have prediabetes.(2)
• Medication for high blood sugar. The prescription medication metaformin, used to treat high blood sugar levels and type 2 diabetes, is the second most-commonly prescribed medication in the U.S.
• Health risks of high blood sugar. Left unchecked, high blood sugar levels and type 2 diabetes can lead to heart disease, kidney damage, poor circulation, stroke, vision loss, amputations, and more.

If you’re seeking a natural and effective way to manage blood sugar levels, regular exercise can make a difference. Here’s how. Regular exercise…

1. Uses Glucose for Energy
When you exercise, your body’s first source of fuel for energy is glucose (blood sugar).

• Tapping into this energy source helps lower blood sugar levels during and after exercise.
• Research shows that even a single session of moderate exercise can improve insulin sensitivity and glucose uptake.(4)

Get moving: Take a walk, ride a bike, go for a run, or hit the gym. Make time for at least 30-minutes of exercise daily.

2. Improves Insulin Sensitivity

Insulin is a hormone that helps move sugar (glucose) from your blood into your cells for energy. When you’re insulin sensitive, your body doesn’t need a lot of insulin to do this job.

• If you’re insulin resistant, your body has to work harder to make insulin and keep blood sugar levels in check. This can lead to higher blood sugar over time and increase the risk of type 2 diabetes.
• Fun fact: Regular exercise helps improve insulin sensitivity and control blood sugar levels.
  Research shows that combining strength training with cardio-based exercise activities has the biggest impact on insulin sensitivity.(5)

Get stronger: Incorporate resistance exercises, such as weightlifting or bodyweight exercises, into your fitness routine combined with aerobic exercise like walking, running, or biking.

3. Aids in Weight Management

Here’s the thing about being overweight or obese:

• More fat, especially around the belly, has a negative impact on insulin sensitivity
• Excess fat can also increase inflammation in the body and interfere with how the body uses insulin.

But it doesn’t have to be this way. Losing weight and maintaining a healthy weight by being more active and making healthy food choices helps:(6)

• Regulate blood sugar levels
• Burns excess calories and fat
• Supports weight loss and weight management

Step on the scale: Go for a 20 minute walk. Make it a daily habit. Aim for at least 150 minutes of moderate exercise a week. If you’re overweight or obese, step on the scale once a week and track your progress to achieve a healthy weight.

4. Reduces Stress

Ever feel stressed out? It’s a normal part of life. But it can elevate blood sugar levels if you don’t do something about it.

• Chronic stress elevates levels of the hormone cortisol.
• When this happens, the liver releases more glucose (blood sugar) for quick energy.

That’s great if you’re running from a bear. But if you’re not, higher levels of cortisol and blood sugar create a recipe for insulin resistance.

Fortunately, there’s an easy way to reduce stress and control blood sugar levels: Exercise.

• Engaging in regular physical activity acts as a natural stress reliever, helping to lower cortisol levels, improve mood, and control blood sugar.
• Mind-body exercises like yoga and tai chi are particularly effective in reducing stress and enhancing mental well-being.

Manage stress: Dedicate 15 minutes daily to mindfulness practices or gentle stretching exercises to reduce stress.

5. Improves Sleep Quality

When you don’t get enough sleep, your body has a harder time using insulin to control blood sugar.

But the problem doesn’t stop there.

• Poor sleep increases hormone levels of ghrelin and leptin, which can make you crave sugary or high-carb foods.
• Over time, poor sleep can increase insulin resistance, higher blood sugar levels and the risk for type 2 diabetes.

Fortunately, regular exercise can help improve sleep and control blood sugar levels.

• Exercise helps you sleep better by calming your mind, reducing stress, and regulating your body’s internal clock, so it’s easier to fall and stay asleep.
• It also lowers blood sugar by helping your muscles use glucose for energy and improving how your body responds to insulin.

Get your Zzzs: If you want to control blood sugar levels and improve sleep quality, make exercise a daily habit. Better sleep habits can help, too. Avoid caffeine late in the day. Go to bed at the same time every night, even on weekends. And turn off screens at least an hour before bed.

6. Supports Heart Health

Did you know heart disease and diabetes are among the top 10 leading causes of death in the U.S.?

Fun fact: Exercise can help prevent both. Here’s how:

• Exercise strengthens the heart, improves circulation, and lowers blood pressure and cholesterol.
• Exercise also helps lower blood sugar and improves insulin sensitivity, so your body can regulate blood sugar more effectively.

Hustle for heart health: Incorporate aerobic activities like brisk walking, jogging, or swimming into your weekly routine. You’ll strengthen your heart, lungs and muscles, and lower blood sugar levels.

Move More: A Simple Way to Control Blood Sugar

Taking control of your blood sugar doesn’t have to mean drastic changes. Small, simple steps lead to big benefits.

Wondering how to get started? It doesn’t have to be complicated. Just get moving in ways you enjoy. Take a walk after lunch. Dance in your living room. Take a fitness class or hit the gym. Every step you take improves your overall health.