Managing diabetes is not only about medicine and diet; exercise plays a very important role too. Many people with diabetes often wonder, Should I do cardio or strength training to control my blood sugar better? Both types of exercise bring amazing benefits, but in different ways.
When we eat food, our metabolism breaks it down into glucose (sugar). This glucose gives us energy.
But in diabetes, the body either does not make enough insulin (a hormone that moves glucose into cells) or the body becomes resistant to insulin. Therefore, sugar stays in the blood, which then leads to high blood glucose levels.
Exercise helps in two important ways:
- It makes our muscles use more glucose for energy
- It improves insulin sensitivity
Both cardio and strength training can do this, but in slightly different ways.
What is Cardio?
Cardio, also called aerobic exercise, is any activity that leads to a faster heartbeat and keeps it raised for some time.
Examples include: walking briskly, jogging or running, cycling, swimming, dancing.
Cardio mainly works on your heart and lungs. It improves endurance, burns calories, and helps the body use oxygen better.
What is Strength Training?
Strength training is also known as resistance training, and it involves exercises that make your muscles work against some form of resistance.
Examples include lifting weights, using resistance bands, bodyweight exercises like push-ups, squats, or lunges, and gym machines that target specific muscles.
Strength training builds muscle mass and strength. More muscle means your body is capable of storing and using glucose more effectively.
How Cardio Helps with Diabetes
Cardio is often the first exercise doctors recommend for people with diabetes. Here’s why:
1. Reduces blood sugar quickly:
During cardio, muscles use glucose for energy, which lowers blood sugar levels almost immediately.
2. Improves insulin sensitivity:
Regular cardio helps the body respond better to insulin.
3. Supports heart health:
Diabetics are at higher risk of heart disease. Cardio strengthens the heart and lowers cholesterol.
4. Helps with weight loss:
Since extra body weight worsens insulin resistance, cardio is effective for burning calories and reducing fat.
Example: A 30-minute brisk walk after meals can significantly lower blood sugar spikes.
How Strength Training Helps with Diabetes?
Strength training might not burn as many calories in the moment, but it has long-lasting benefits:
1. Builds muscle mass:
More muscle means more places for glucose to go. Muscles act like “storage houses” for sugar.
2. Improves insulin sensitivity long-term:
Regular resistance training makes cells more responsive to insulin.
3. Burns calories even at rest:
More muscle means higher metabolism, which helps manage weight.
4. Strengthens bones and joints:
This is very helpful for people with diabetes who may be at risk of bone problems.
Example: Lifting weights 2–3 times a week can improve blood sugar control for many hours after the workout.
Strength Training vs. Cardio:
Many studies have compared these two types of exercise for diabetes management:
● Cardio is excellent for lowering blood sugar immediately after exercise. It helps with daily glucose spikes, especially after meals.
● Strength training gives long-term benefits by building muscle and improving insulin sensitivity, which helps keep blood sugar stable throughout the day.
● Some studies show that combining both is the most effective way to control diabetes, reduce HbA1c (average 3-month blood sugar levels), and lower the risk of diabetes complications. [ref]
For example, one study found that people with type 2 diabetes who did both cardio and resistance training had better blood sugar control compared to those who did only one type.
Which is better?
Both are important, but they work differently.
● If your goal is to reduce your blood sugar right after eating, cardio is more effective.
● If your goal is to improve overall control and long-term insulin sensitivity, strength training is very powerful.
● However, if you want the best results then a combination of both is ideal.
How to mix both for the best results
Here is a simple plan anyone with diabetes can follow (with a doctor’s approval):
1. Cardio: Aim for at least 150 mins per week. This could be 30 mins a day, 5 days a week. Walking after meals is very effective.
2. Strength training: Do it at least 2–3 times per week. Target major muscle groups, arms, legs, back, and chest. You don’t need heavy weights; even bodyweight exercises are good.
3. Balance and flexibility: Adding yoga or stretching can improve mobility and reduce stress, which also helps with blood sugar.
Practical tips:
Check your blood sugar before and after exercise to see how your body responds. Stay hydrated since dehydration can raise blood sugar.
Have a small snack if your sugar tends to drop during workouts, especially if you take insulin. Wear proper footwear to protect your feet, as diabetes can sometimes cause nerve problems. Start slow if you are new to exercise, and gradually increase intensity.
The bottom line
Cardio and strength training are both powerful tools for managing diabetes. Cardio helps lower blood sugar right away and improves heart health, whereas strength training builds muscle and supports long-term glucose control.
The best approach is not choosing one over the other but combining both. Even simple activities like walking daily and doing basic strength exercises at home can make a big difference.
The key is consistency, making exercise a regular part of your life. When paired with a healthy diet and proper medical care, exercise can greatly improve the quality of life for people with diabetes.
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