How Much Exercise Do You Need 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, as would be needed in someone without insulin resistance. 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. 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 to it. 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. Or stock up on a variety of exercise videos for days you prefer to exercise at home. Try new things to keep your interest level up, like yoga, tai chi, dance, or zumba.

Daily exercise is more beneficial than trying to cram the entire week's exercise sessions into one or two days. Any amount of exercise will help, so if you can't fit your daily exercise routine all in one shot, break it up into smaller sessions.

Make sure you check with your doctor before beginning an exercise routine. This is especially important if you haven't been exercising regularly, or if you have other health conditions that need to be taken into account before exercising.

An extra bonus of exercise, other than its moderating effect on blood sugar, is that it helps make it easier to lose weight. Obesity or 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 a proper diet is also important. 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 can help delay or even prevent the development of the disease.