Best Exercises for Prediabetes
- Harsh Mota
- Apr 19
- 3 min read
So, you’ve been told exercise helps with prediabetes, right? Cool.
But here’s the thing—not all movement works the same way, especially when you’re trying to manage those glucose fluctuations and get your body to handle glucose better over time.
Let’s keep it simple: when you move, your muscles need energy. That energy comes from the sugar (glucose) hanging out in your bloodstream.
That’s a win—because movement = less sugar floating around causing chaos.
And here's the wild part: if you stay consistent, exercise doesn’t just help in the moment. It literally trains your body to get better at storing and using sugar—kind of like turning your muscles into high-efficiency fuel tanks.
So what kinds of workouts are actually helpful? Here's the lowdown:
1. Strength Training = Bigger Muscles, Better Sugar Storage
Why it’s awesome: Muscle is like a glucose magnet. The more muscular you are, the more sugar it can soak up and stash away (in a good way). Plus, lifting stuff helps your body respond better to insulin—which is the hormone that moves sugar out of your blood and into your cells.
How to ease in:
Aim for 2–3 sessions per week.
Focus on moves that work multiple muscles at once—squats, pushups, rows, lunges.
You don’t need a gym. Just your body weight or a pair of dumbbells can do wonders.
Try this home-friendly full-body routine (15–20 mins):
Bodyweight Squats – 3 sets of 12
Wall Pushups (or floor if you’re ready) – 3 sets of 10
Glute Bridges – 3 sets of 15
Chair or Couch Dips – 3 sets of 10
Bent-over Backpack Rows (fill a backpack with books) – 3 sets of 12
Plank Hold – 3 rounds of 20–30 seconds
Soleus Pushups (seated calf raises with heel pulses) – 3 sets of 20–30 slow pulses
No equipment? No problem. Use water bottles, resistance bands, or even cans from your pantry to add a little challenge.
Pro tip: Keep it simple. You’re not trying to become a bodybuilder (it's cool if you are) —you’re building an internal sugar management system that works for you.
2. Brisk Walks (Especially After Eating) = Flatter glucose curves
Why it helps: Even a 10-minute walk after a meal can help stop a blood sugar spike in its tracks. Your muscles jump in and start using up the sugar from your food—no extra insulin required.
How to work it in:
Aim to walk every day, especially after meals.
Try to hit 5,000–8,000 steps/day (no, you don’t have to get 10k; if you can, that's great!).
Walk fast enough to feel your breath a bit, but still carry a conversation.
Bonus: It’s gentle, good for stress, and easy to make a habit.
3. Yoga, Stretching, or Anything Chill = Less Stress, Better Glucose Control
Why it matters: Stress messes with blood sugar. When cortisol (your stress hormone) is high, your sugar levels often are too. Yoga, tai chi, or just slow, mindful stretching helps calm things down and improve insulin sensitivity over time.
How to try it:
2–4 times a week is a solid start.
You can do beginner yoga flows on YouTube or just stretch for 10 minutes before bed.
It also helps with sleep, mood, and overall recovery.
4. HIIT (high intensity interval training, aka Short Bursts of Intense Movement) = Big Results, Fast
Why it’s powerful: HIIT gives your insulin sensitivity a major boost and trains your muscles to use glucose even after you stop moving.
How to dip your toes in:
1–2 sessions a week is plenty when you’re starting out.
Try 20 seconds of intense movement (like cycling or sprinting), then 40 seconds rest. Repeat 5–10 times.
Only do this if your body’s ready—talk to your doc if you’re not sure.
The Mindset Bit: It’s Not About Being Perfect
Look—this isn’t about grinding yourself into exhaustion. Managing prediabetes is about finding movement that works for you and sticking with it. Your muscles can literally become your teammates in blood sugar control, but only if you show up consistently.
So whether it’s doing some lunges between Zoom calls, walking your dog after dinner, or rolling out a yoga mat for 15 minutes before bed—it all counts. Over time, your body gets smarter, stronger, and way more balanced when it comes to glucose.
One step, one session, one win at a time. You’re in control of this.
Ready to reverse your prediabetes and develop a more active lifestyle? Book a call today!
