Our bodies use glucose (a type of sugar) as the main source of energy. When we eat foods, especially those rich in carbohydrates (like bread, pasta, fruits, etc.), our digestive system breaks them down into glucose. This glucose enters the bloodstream, and our body either uses it right away for energy or stores it for later use.
There are two main places where our body stores glucose:
Glucose is stored as glycogen in our muscles. When we exercise, our muscles tap into these glycogen stores to get the energy they need to move. This is why working out helps lower blood sugar levels—it’s like your muscles are using up the sugar fuel that’s floating around in your bloodstream.
The liver also stores glucose as glycogen. When you’re not eating, like between meals or while you sleep, the liver releases glucose into your bloodstream to keep your energy levels stable.
However, there’s a limit to how much glucose your muscles and liver can store. Once those stores are full, excess glucose gets converted into fat and stored in fat cells. This can lead to weight gain and, over time, may increase the risk of insulin resistance—when the body becomes less effective at using insulin to regulate blood sugar.
Blood sugar management isn't just a concern for people with diabetes or prediabetes—it's a critical aspect of health for everyone. Maintaining stable blood glucose levels helps prevent energy crashes, improve mood, and lower the risk of chronic conditions like heart disease. One of the most effective and often overlooked methods to manage blood sugar is exercise.
When you exercise, your muscles need more energy, and they pull glucose from your bloodstream to fuel their activity. This naturally lowers your blood sugar levels, making exercise a powerful tool for glucose control. But beyond the immediate effects, regular physical activity increases insulin sensitivity, meaning your body can more efficiently manage blood sugar even when you’re not exercising.
For anyone concerned with long-term glucose control, exercise can help:
So what is the best kind of exercise for managing my blood sugar?
Great question!
Resistance training is a great tool for blood sugar management because it builds muscle, which increases your body’s capacity to store and use glucose, providing longer-lasting blood sugar control.
Muscles are the body’s largest storage site for glucose. The more muscle you have, the more glucose your body can store and use efficiently. This means that by building muscle through resistance training, you enhance your body’s ability to regulate blood sugar.
Resistance training has also been shown to significantly improve insulin sensitivity, allowing your cells to respond better to insulin. After a workout, your body’s ability to transport glucose into muscle cells is enhanced. This improved insulin sensitivity isn’t just a short-term benefit—it persists for hours, even days, after your workout.
Of course, research suggests that combining resistance training with aerobic exercise leads to better glucose control than doing either form of exercise alone, but if you only have time for one, it should be resistance training.
The great thing about resistance training is that it’s accessible to everyone, whether you’re just starting out or are a seasoned athlete. You don’t need heavy weights or expensive equipment—simple bodyweight exercises can offer similar benefits.
Here’s how to get started:
In summary, exercise—especially resistance training—plays a crucial role in managing blood sugar by helping your body use and store glucose more effectively. When you work out, your muscles pull glucose from the bloodstream for energy, lowering blood sugar levels. Building muscle through resistance training increases your body’s capacity to store glucose, preventing spikes and promoting long-term glucose stability. By incorporating regular strength training into your routine, you can improve insulin sensitivity, enhance glucose control, and support overall metabolic health, no matter your fitness level.
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