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7 Best Exercises for Diabetes Reversal: A Complete Guide

Updated: Apr 20


Are you looking for a way to reverse diabetes?

While medication can help manage the condition, exercise is one of the most effective tools in your arsenal for controlling blood sugar levels.

Regular exercise has been shown to lower blood sugar levels, reduce insulin resistance, and even prevent the onset of type 2 diabetes in people who are at risk.

But what exercises are best for diabetes reversal?

That's what we're here to discuss. In this article, we'll outline the top 7 exercises you should do to control your blood sugar. So, grab your sneakers, and let's get moving!

The Importance of Exercise for Diabetes Reversal:

Before we dive into the specific exercises that can help reverse diabetes, it's essential to understand why training is so effective in the first place.

When you exercise, your muscles use up glucose for energy. Exercising can help lower your blood sugar levels and reduce insulin resistance, a critical factor in type 2 diabetes.

Regular exercise can also help you lose weight, another important factor in managing diabetes.

But perhaps most importantly, exercise has been shown to have long-term benefits for people with diabetes. Studies have found that regular exercise can lower the risk of heart disease, stroke, and other complications associated with diabetes.

7 Best Exercises for Diabetes Reversal:


Walking is one of the easiest and most effective exercises you can do to lower your blood sugar levels. It's low-impact, so it's gentle on your joints and can be done anywhere, at any time. Aim to walk for at least 30 minutes a day, 5 days a week, and try to incorporate hills or stairs for an added challenge.


Cycling is another low-impact exercise that can help lower blood sugar levels. It's a great way to get your heart rate up and burn calories, and it can be done indoors or outdoors. If you're new to cycling, start with a stationary bike or a leisurely ride around the neighborhood, and work your way up to longer, more challenging rides.


Swimming is an excellent exercise for people with diabetes because it's easy on the joints and can help improve cardiovascular health. It's also a great way to build strength and endurance. Try to swim for at least 30 minutes a day, 5 days a week, and vary your strokes to work for different muscle groups.

Strength Training:

Strength or resistance training is essential to any diabetes reversal exercise plan. Building muscle can help improve insulin sensitivity and lower blood sugar levels, and it can also help prevent the loss of muscle mass that often comes with age. Aim to strength train at least 2-3 times a week, focusing on major muscle groups like your legs, arms, and back.


Yoga is a gentle exercise that can help lower stress levels and improve flexibility. It's also been shown to improve blood sugar control.


Pilates is a low-impact exercise that focuses on strengthening your core muscles, improving flexibility, and increasing muscle tone. It's an excellent exercise for people with diabetes because it can help improve balance and reduce the risk of falls. Try incorporating Pilates into your exercise routine at least 2-3 times weekly.

High-Intensity Interval Training (HIIT):

HIIT is an exercise involving short bursts of intense activity followed by rest periods. It's a great way to burn calories and improve cardiovascular health, and it can also help improve insulin sensitivity. If you're new to HIIT, start with short intervals and gradually increase the intensity and duration.

FAQs about Exercise and Diabetes Reversal:

Q: How much exercise do I need to do to reverse diabetes?

A: The American Diabetes Association recommends at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise per week. However, the more exercise you do, your blood sugar control will improve.

Q: What should I do if I have complications from diabetes, such as neuropathy or retinopathy?

A: If you have complications from diabetes, it's important to talk to your doctor before starting any new exercise routine. They may recommend modifications to your exercise plan to ensure your safety.

Q: Can exercise alone reverse diabetes?

A: While exercise is a key component of diabetes reversal, it's important to remember that it's not a magic cure. You should still work closely with your healthcare team to develop a comprehensive diabetes management plan that includes medication, nutrition, and lifestyle changes.


In conclusion, regular exercise is one of the most effective tools to reverse diabetes. The 7 best activities for diabetes reversal include walking, cycling, swimming, strength training, yoga, Pilates, and high-intensity interval training (HIIT).

By incorporating these exercises into your routine and working closely with your healthcare team, you can take control of your blood sugar levels and improve your overall health and well-being. So, get moving and start your journey to diabetes reversal today!

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