Does Exercise Lower Blood Sugar? Endocrinologists Explain

“For type 2 diabetes, movement is often the fastest natural method to reduce a blood sugar spike,” says Victoria Finn, M.D., an endocrinologist at Medical Offices of Manhattan. When you experience an increase in blood sugar levels, that means that there is excess glucose in the bloodstream. “Movement causes our muscles to contract, and contracting muscles need energy. One of the fastest sources of that energy is glucose circulating in the bloodstream,” explains Brooke Bussard, M.D., a lifestyle medicine health coach. “As muscles pull glucose out of the blood to make energy, blood sugar levels naturally fall. This is why even short bouts of movement can have a noticeable effect on glucose levels.”

Not only does exercise prompt muscle cells to quickly pull glucose out of the bloodstream, but it also does so using a pathway that doesn’t require insulin. “Exercise allows muscles to take up glucose even when insulin isn’t working well,” affirms Dr. Bussard. While simple movement such as a brisk walk or climbing stairs can be effective, Dr. Bussard recommends going for squats. “Squats use our largest muscle groups—quads, glutes, and hamstrings—so any movement pattern that mimics the squatting motion would be beneficial,” she says. “A simple option is repeated sit-to-stands: stand up from a chair, sit back down, and repeat for 10 to 15 repetitions.”

That said, Dr. Finn notes that if insulin or medication is part of your treatment plan for type 2 diabetes, you should use your prescribed correction dose in addition to acting with movement. “It’s reasonable to check blood sugar levels again within 15 to 30 minutes to see how your body responds to the activity,” Dr. Bussard adds.

“For type 1 diabetes, insulin is the mandatory first-line treatment for a blood sugar spike,” says Dr. Finn. “It is the primary and only way to clear excess glucose from the bloodstream.” Once you’ve taken your correction dose of insulin, Dr. Finn says that some light walking can accelerate the blood sugar-lowering effect. But the key here is keeping the movement light, especially if there is a risk of diabetic ketoacidosis (DKA). “If blood sugar is very high and ketones are present, exercise can actually raise blood sugar further and should be avoided until levels are safer,” says Dr. Bussard.

While exercise in the moment may help people with diabetes lower their blood sugar during a spike, maintaining a regular fitness routine can also support blood sugar management long-term. “Regular exercise improves the muscles’ ability to take up and use glucose, and it also makes the body more sensitive to insulin over time,” Dr. Bussard explains. “Frequent movement throughout the day matters too, especially breaking up long periods of sitting. This keeps glucose moving out of the bloodstream and into the muscles where it’s needed.”

Research published in the American Journal of Medicine Open found that regular exercise may prevent, delay, or make type 2 diabetes go into remission, helping to improve short- and long-term glycemic management and insulin sensitivity, plus support weight loss, which may help insulin resistance. Benefits have been found for aerobic exercise, strength training, and a combination of the two—whatever regimen you are able to stick to is likely to have the greatest effect.

For those with high blood sugar, brisk movement may be a powerful tool to help quickly lower blood sugar levels, as long as DKA is not in play. Of course, nothing replaces insulin for those who take it, so be sure to continue taking any medications as prescribed. But for many, adding exercise to their routine regularly may lead to more readings within range.