How does exercise affect glucose levels?

Exercise significantly impacts glucose levels through various mechanisms:

1. High-Intensity Training:

   • High-intensity interval training (HIIT) can have different effects on blood glucose depending on when it's performed. Early in the day, HIIT may increase blood glucose levels due to nutrient shuttling to muscles, whereas in the afternoon or evening, it helps lower blood glucose, aiding in transitioning to a fasted state if no food is consumed after the session 1.

2. Light Movement:

   • Engaging in light activities like walking can dramatically reduce blood glucose levels post-meal by up to 30-35%. This is because such movements activate glucose uptake mechanisms in muscles 2.

3. Zone 2 Cardio:

   • Sustained, moderate-intensity cardio (Zone 2 cardio) helps stabilize blood sugar levels by enhancing insulin sensitivity. When performed regularly, it allows for better management of blood glucose following high-sugar meals 3.
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       1

       High-Intensity Training

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       2

       Movement and Metabolism

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       3

       Blood Sugar Stability

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       4

       Blood Sugar Control

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4. General Advice:

   • Exercise before meals helps dampen blood sugar spikes. For instance, taking a 30-minute walk after eating can be particularly beneficial in controlling blood glucose levels 4.

Each of these strategies utilizes physical activity to improve how the body utilizes glucose, with the timing and type of exercise playing crucial roles in its effectiveness.