The best exercise for insulin resistance is the one you'll do regularly, ideally a mix of aerobic activity and strength training. In a meta-analysis of 47 trials, structured exercise lowered HbA1c by 0.67% in type 2 diabetes, and more than 150 minutes a week lowered it by 0.89%.
Last updated: November 2026
The problem
Insulin resistance means your body needs more insulin than usual to move glucose out of the blood. It often comes before prediabetes and type 2 diabetes. Long hours at a desk, long commutes and little time make it easy to move less every year.
Most people know exercise helps. The real questions are which kind, how much, and whether a busy schedule can fit it in.
Why it happens
Muscle is where most glucose from a meal ends up. Active muscles pull glucose from the blood when they contract, and regular training makes them more responsive to insulin over time (Colberg et al., 2016). More muscle and more active muscle means more room to store glucose.
What the research found
A meta-analysis of 47 randomised trials of 12 weeks or longer in adults with type 2 diabetes compared types of exercise (Umpierre et al., 2011):
| Exercise type | Average HbA1c drop |
|---|---|
| Structured exercise (all types) | 0.67% |
| Aerobic (walking, cycling) | 0.73% |
| Strength / resistance | 0.57% |
| Aerobic + strength combined | 0.51% |
| More than 150 minutes a week | 0.89% |
| 150 minutes a week or less | 0.36% |
Few trials tested strength or combined training, so those numbers are less certain. The clearest message: more weekly time gave a bigger effect.
What to do
The American Diabetes Association recommends the following for most adults with type 2 diabetes (Colberg et al., 2016):
- Aim for 150 minutes or more of moderate activity a week. Brisk walking, cycling or swimming, spread over at least 3 days, with no more than 2 days in a row off.
- Add strength training 2–3 times a week, on non-consecutive days. Squats, lunges, push-ups against a wall, resistance bands or weights.
- Break up sitting every 30 minutes. Stand up and move for at least 3 minutes.
- Walk after meals. A 10-minute walk after eating lowers the glucose rise. See our guide to walking after meals.
- Start small and build. Two 15-minute walks a day already gets you to 210 minutes a week.
Did you know? Exercising more than 150 minutes a week more than doubled the HbA1c drop compared with doing less: 0.89% vs 0.36% (Umpierre et al., 2011).
FAQ
What is the best exercise for insulin resistance?
No single exercise is best. Research supports a mix of regular aerobic activity and strength training, plus breaking up long sitting. Consistency matters more than intensity.
Is walking enough for insulin resistance?
Brisk walking is a great base. Aerobic exercise alone lowered HbA1c in trials. Adding strength training 2–3 times a week builds muscle, which stores more glucose.
How much exercise do I need to lower HbA1c?
In a meta-analysis, more than 150 minutes a week lowered HbA1c by 0.89% on average, compared with 0.36% for less.
Is exercise safe if I have diabetes?
For most people, yes. If you take insulin, have heart, eye or foot problems, or are starting something new and intense, check with your doctor first.
Read more on how muscle helps steady glucose.
This article is for information, not medical advice. If you have diabetes or take medication, talk to your doctor before changing your diet.
References
- Umpierre D, et al. Physical activity advice only or structured exercise training and association with HbA1c levels in type 2 diabetes: a systematic review and meta-analysis. JAMA, 2011.
- Colberg SR, et al. Physical activity/exercise and diabetes: a position statement of the American Diabetes Association. Diabetes Care, 2016.
