The Best Exercises for Reversing Insulin Resistance

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Written by Jose Tejero, Exercise Physiologist

Are you curious about the most effective exercises to combat insulin resistance? Prepare to be surprised—it’s not what you might expect. Contrary to popular belief, endless cardio, often hailed as the ultimate weight-loss workout, may not be the best approach for reversing insulin resistance. In this blog post, we'll dive into the exercises that can truly make a difference in managing insulin resistance and help you lose those stubborn pounds. Read on to learn more!

Why It's Important to Address Insulin Resistance

Insulin resistance isn’t just about struggling to zip up your favorite jeans—it’s a serious condition that can lead to type 2 diabetes, heart disease, and kidney disease. As the "mother" of all metabolic conditions, insulin resistance occurs when our cells stop responding properly to insulin, preventing them from absorbing glucose. This causes a cascade of health problems, including persistently high blood glucose and insulin levels.

When the pancreas produces more insulin to manage blood sugar levels, it can become damaged over time, leading to decreased insulin production. The real issue isn't insulin itself, but the chronically elevated insulin levels resulting from faulty cellular signaling. While avoiding refined carbohydrates can help prevent glucose insulin spikes, it doesn’t address the root problem at the cellular level. To truly reverse insulin resistance, we need to make our cells sensitive to insulin again.

Fortunately, certain exercises can significantly improve insulin sensitivity.

The Power of Resistance Training for Reversing Insulin Resistance

Resistance training, or strength training, is a powerful way to enhance insulin sensitivity at a cellular level. This type of exercise isn’t just for bodybuilders—many people avoid it out of fear of getting too muscular, but trust us, that won’t happen. Studies show that even two to three weekly sessions can significantly improve insulin sensitivity.

Here’s how it works: Your muscles act like glucose vacuums, absorbing excess sugar from your bloodstream. The more muscle mass you have, the better your body can regulate glucose. So, instead of spending hours on the treadmill, try lifting weights!

But there’s more: Resistance training boosts insulin sensitivity in your muscles for up to 24-48 hours. This is due to tiny vesicles inside your muscle cells known as Glucose Transporters Type 4 (GLUT 4). These vesicles move to the cell surface during exercise, transporting glucose from the bloodstream into the cells. By doing resistance training two to three times a week, you can keep these GLUT 4 vesicles active and efficient.

Resistance training can involve a variety of exercises, such as weight lifting, bodyweight exercises, or resistance band workouts. Focus on compound movements that work multiple muscle groups at once, such as squats, deadlifts, bench presses, and rows. These exercises are efficient and effective for building muscle mass and improving insulin sensitivity.

Benefits Beyond Insulin Sensitivity

In addition to improving insulin sensitivity, resistance training offers numerous other health benefits, including:

Increased Muscle Mass and Strength: Building muscle helps improve overall strength and functional ability, making daily tasks easier and enhancing your quality of life.
Bone Health: Resistance training stimulates bone growth and increases bone density, reducing the risk of osteoporosis and fractures.
Improved Metabolism: More muscle mass leads to a higher resting metabolic rate, meaning you burn more calories even at rest, leading to a healthier body weight.
Enhanced Mental Health: Exercise, including resistance training, releases endorphins, which can improve mood, reduce stress, and combat symptoms of depression and anxiety.

By incorporating resistance training into your routine, you can reap these benefits while also taking significant steps towards reversing insulin resistance.

How Low-Intensity Steady-State Exercise Works for Insulin Resistance

Many people feel overwhelmed by the thought of exercising, but you don’t need to spend long hours on a treadmill to improve insulin sensitivity. In fact, low-intensity steady-state exercise (LISS) can be just as effective, particularly when done after meals.

LISS involves performing low-intensity exercises like walking, swimming, or cycling at a steady pace for an extended period. This form of exercise is less intense but sustained, allowing your body to use fat as a primary fuel source. According to a recent randomized crossover study, simply walking for 15 minutes after each meal can significantly improve your A1c and fasting blood sugar levels.

exercises for reversing insulin resistance

How does LISS work? After a meal, your blood sugar levels rise. Engaging in low-intensity exercise helps your muscles use this glucose more efficiently, reducing blood sugar levels and improving insulin sensitivity. Walking is particularly beneficial because it’s easy, accessible, and doesn’t require special equipment.

Moreover, walking after meals has additional benefits:

Improved Digestion: Walking helps stimulate digestion and reduces the likelihood of post-meal blood sugar spikes.
Enhanced Mood: Regular walking can improve your mood and reduce stress, which is beneficial for overall health and insulin sensitivity.
Sustainable Activity: Because it’s low-intensity, walking is sustainable and can be easily incorporated into daily routines without causing fatigue or injury.

Incorporating 15-minute walks after each meal can become a pleasant and manageable part of your day. Whether you walk around your neighborhood, in a park, or even indoors on a treadmill, the key is consistency.

So, there you have it! Incorporate resistance training and post-meal walking into your routine, and watch your insulin resistance melt away. Aim for two to three weekly resistance training workouts and daily walks to achieve the best results. Combine this with a plant-predominant diet, and you’re well on your way to a healthier, happier you.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5580296/