5 Best Exercises to Reduce Blood Sugar

Whether you’re a diabetic, pre-diabetic, or just concerned about your blood sugar levels, knowing how to monitor blood glucose levels and the best way to safely reduce your sugar levels is very important. 

You’re not alone! It’s estimated that 30 million Americans have diabetes and another 84 million have prediabetes.

Tracking Your Blood Sugar

There are two main ways of tracking blood sugar levels. The first is via a finger prick test that you do at regular intervals.

This requires you to manually remember to do it and only shows you a snapshot of your blood at that time.

In contrast, CGM devices monitor your blood sugar levels all the time. This will give you a constant data stream regarding your glucose levels, allowing you to identify trends and deal with them accordingly.  You also won’t need to remember to do your test.

Most exercise is good for you and your blood sugar levels. To help here are 5 exercises that can help you reduce your blood sugar levels.

  • Weight Lifting

Lifting weights force your muscles to burn fuel. The primary source of fuel for muscles is the glucose in your blood.

Simply aim to complete 20-30 minutes of weights every day at a level you’re comfortable with but that pushes your limits. You’ll be surprised at how effective this is.

  • Swimming

Swimming is a great way to burn glucose without risking injury as there is no impact on your joints. As well as helping with diabetes it can also lower your stress levels.

  • Dancing

This is fun and good for your body! Dancing actually requires muscle work and it uses your brain. This gives you a mental workout as well as a physical one, increasing the amount of energy you need to burn.

The great thing about dancing is that you can do it with others. If you have limited mobility then you can try chair dancing, where the chair is used to help support your weight.

You’ll burn approximately 150 calories in 30 minutes!

  • Walking

This is one of the best because you can do it anywhere and at any time. It’s best to adopt a brisk pace as this ensures your heart is pumping and you’re burning blood glucose.

Do it anytime but aiming for between 30-60 minutes every day is a great way to build healthy habits.


  • Yoga

Yoga has been around for centuries and has been shown to provide a wide array of health benefits. It will improve your core strength, helping balance and stability. Alongside this, holding various poses will improve your flexibility and help you to burn excess glucose in your body.

The fact that it will lower your stress levels and improve your nerve function is simply a bonus!

The key to exercising with diabetes is to push your body but understand your limits. If you feel faint or dizzy then stop and rest, gradually extending your exercise time will help you to get the most from it and control your blood sugar levels.


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