5 easy exercises to regulate blood sugar levels, from yoga, cycling, strength training and more

Health benefits of walking: A brisk walk after meals can significantly reduce blood glucose levels. This is because walking helps muscles utilise glucose for energy, lowering the amount of sugar in the bloodstream (Image: Canva)

Maintaining healthy blood sugar levels is essential for overall well-being, especially for individuals at risk of or living with diabetes. While diet plays a critical role in blood sugar management, regular physical activity is equally important. Exercise not only helps to control glucose levels but also enhances insulin sensitivity, leading to better overall health.

Here are 5 easy exercises that can be integrated into daily routines to help regulate blood sugar levels effectively:

Walking

Walking is one of the most accessible and effective exercises for managing blood sugar levels. A brisk walk after meals can significantly reduce blood glucose levels. This is because walking helps muscles utilise glucose for energy, lowering the amount of sugar in the bloodstream.

Incorporating a 30-minute walk into your daily routine can have profound effects on your health. If you are new to exercise or have mobility issues, start with a shorter duration and gradually increase it. Walking outdoors not only provides physical benefits but also helps to reduce stress, which is another factor that can impact blood sugar levels.

Cycling

Cycling is a low-impact exercise that can be done indoors or outdoors, making it an excellent choice for people of all fitness levels. Regular cycling improves cardiovascular health, aids in weight management, and enhances insulin sensitivity.

If you have a stationary bike at home, consider incorporating a 20-30 minute session into your routine several times a week. For those who prefer outdoor cycling, find a scenic route and enjoy the added benefits of fresh air and nature. Cycling is also a great way to improve muscle tone, particularly in the legs and core, which can further aid in blood sugar regulation.

Strength training

Strength training, also known as resistance training, involves exercises that build muscle mass using weights, resistance bands, or body weight. Increased muscle mass enhances your body's ability to store and utilise glucose, leading to more stable blood sugar levels.

Adding strength training into your routine does not require a gym membership. Simple exercises like squats, lunges, push-ups, and planks can be done at home with minimal equipment. Aim for two to three strength training sessions per week, focusing on different muscle groups each time. As your strength improves, gradually increase the intensity by adding weights or resistance bands.

Yoga

Yoga is a holistic practice that combines physical postures, breathing exercises, and meditation. It is particularly beneficial for managing blood sugar levels due to its ability to reduce stress, improve circulation, and enhance insulin sensitivity.

Certain yoga poses, such as the downward-facing dog, warrior poses, and seated forward bends, are known to stimulate the pancreas and help regulate blood sugar levels. Additionally, practising mindfulness through yoga can reduce cortisol levels, a stress hormone that can cause blood sugar spikes.

Begin with a few basic poses and gradually build up to a full session. Yoga can be practised at home with the help of online videos or by attending a local class. The combination of physical movement and relaxation makes yoga an excellent choice for those seeking a balanced approach to blood sugar management.

Stretching

While stretching may not directly lower blood sugar levels, it plays an important role in overall fitness and well-being. Stretching exercises improve flexibility, circulation, and muscle recovery, all of which contribute to better glucose management.

Incorporate stretching exercises at the beginning and end of your workout routine to prepare your muscles for activity and promote relaxation afterward. Simple stretches like hamstring stretches, shoulder rolls, and neck stretches can be done at any time of the day to relieve tension and improve blood flow.