In this study, researchers recruited 32 participants, ages 20 to 35, all with healthy weights and free of diabetes. These individuals were largely sedentary, engaging in only light physical activity during leisure time.
Participants completed a 30-minute session of light jogging, with blood sugar and insulin sensitivity measured 24 hours after the exercise.
Dr. Teresa Mezza, the study’s lead author, explains that the purpose of studying a one-time, moderate-intensity workout in healthy adults was to observe the immediate metabolic changes without confounding factors like long-term exercise conditioning or an existing diabetes diagnosis.
And the results? Researchers observed a significant reduction in blood sugar and an increase in insulin sensitivity—just from that single exercise session!
This brief session, though simple, points to an exciting possibility: even for those of us with tight schedules, a quick 30 minutes of activity could be a valuable tool in managing blood sugar levels.
If you’ll recall from yesterday’s conversation, Type 2 diabetes occurs when the body becomes resistant to insulin, which then forces the pancreas to work overtime to keep up.
Eventually, this insulin resistance leads to persistently high blood sugar levels, creating a cascade of issues that affect not only your pancreas but also your vision, kidneys, heart, and circulation.
Regular exercise is known to improve insulin sensitivity, which helps the body use insulin more effectively. According to Dr. David Cutler of Providence Saint John’s Health Center, who reviewed the study, “exercise most likely reduces your risk of developing type 2 diabetes.”
Even if you don’t have diabetes, he says, moderate exercise is worthwhile.
And it’s not just about long-term benefits. Dr. Cutler highlights that even a quick 30-minute session provides positive feedback for your body, which may encourage more consistent exercise.
How does exercise create these results? It all comes down to how physical activity changes the way our cells respond to insulin.
Dr. Jennifer Cheng, an endocrinologist at Hackensack Meridian Jersey Shore University Medical Center, explains that “exercise helps decrease insulin resistance and makes people more sensitive to insulin,” which can lead to better blood sugar control over time.
Dr. Mezza also suggests that people with diabetes could see improvements from short, manageable exercise sessions. She explains that for those with type 2 diabetes, a single bout of exercise could enhance insulin sensitivity, potentially helping to stabilize blood sugar and amplify the effects of medication.
If you’re aiming to boost insulin sensitivity, aerobic activities like brisk walking, light jogging, or even a 30-minute bike ride could offer immediate benefits.
Start with what’s manageable and enjoyable for you. And for an added incentive, remember: even a one-time exercise session can help lower your blood sugar within a day.
To thriving with small but mighty habits,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
P.S. Yesterday we discussed how the pancreas plays a role in diabetes—take a look if you missed it!
Sources:
Pelc, C. (2024, October 29). Can just 30 minutes of exercise help prevent type 2 diabetes? Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/can-just-30-minutes-of-exercise-help-prevent-type-2-diabetes#Why-is-exercise-important-for-people-with-type-2-diabetes
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