Understanding the Link Between Exercise and Insulin Resistance
In today’s fast-paced world, where sedentary lifestyles and convenient dietary habits are common, chronic conditions like diabetes are increasingly common. As of 2023, Diabetes Canada estimates that 30% of the population has either diabetes or prediabetes. While this issue is multifactorial, insulin resistance is a central factor. Insulin resistance occurs when muscle, liver and fat cells become less responsive to insulin, the hormone that regulates blood sugar levels. If left unmanaged, insulin resistance can progress to type 2 diabetes over 10 to 15 years. Early assessment and treatment, primarily through lifestyle modifications, are crucial for reversing insulin resistance.
Here, we focus on the benefits of exercise and its importance for everyone, regardless of age or fitness level.
How Exercise Improves Insulin Sensitivity
- Enhanced Glucose Utilization: During physical activity, muscles require energy mainly in the form of glucose. Normally, insulin signals glucose transporters to move to the cell surface to take glucose from the bloodstream. Exercise causes muscle contractions that push these transporters to the surface, lowering blood glucose levels and easing the burden on insulin-producing cells.
- Muscle Adaptations: Regular exercise leads to biochemical and physiological changes in skeletal muscle that enhance insulin sensitivity. These include an increased number of glucose transporters on muscle cell membranes, facilitating glucose entry, and reduced fat storage within cells that impedes glucose transporter function.
- Weight Management: Physical activity is key to managing weight, which is closely linked to insulin sensitivity. Excess body fat, particularly around the abdomen, contributes to insulin resistance. As muscles and livers become less sensitive to insulin, the pancreas releases more insulin. High insulin levels signal fat cells to retain fat, exacerbating the issue. Exercise burns calories and reduces fat around the liver and pancreas, improving insulin sensitivity, liver function, and cardiovascular health.
Types of Exercise and Their Impact
- Aerobic Exercise: Activities like brisk walking, jogging, cycling, swimming, rowing, and dancing improve cardiovascular health and insulin sensitivity. Aerobic exercise increases muscle glucose uptake and enhances insulin action. For added benefits, light aerobic exercise within 30-90 minutes after meals can reduce post-meal blood sugar spikes. A simple 10–15-minute walk after meals, especially the largest meal, is particularly beneficial.
- Resistance Training: Strength training, including weightlifting, bodyweight exercises, or resistance bands, builds muscle mass and strength. This type of exercise improves insulin sensitivity by increasing glucose uptake and enhancing muscle quality. More muscle means a greater capacity to absorb glucose from the bloodstream.
Implementing Exercise for Better Insulin Sensitivity
Incorporating exercise into daily life can be manageable. Start with small, achievable goals and gradually increase duration then intensity as fitness levels improve. An ideal general target is to aim for at least 20-60 minutes of moderate-intensity aerobic exercise three days per week, supplemented with resistance training targeting major muscle groups two days per week.
Regular physical activity is a powerful tool against insulin resistance and its progression to type 2 diabetes. By improving insulin sensitivity through exercise, individuals can better manage blood sugar levels, reduce diabetes risk, and enhance overall well-being. Whether you prefer jogging, lifting weights, or dancing, finding enjoyable ways to stay active can significantly benefit your health. Embrace the benefits of exercise today for a healthier, more vibrant tomorrow. If you or your loved ones are curious to know your level of insulin resistant, please don’t hesitate to ask one of our doctors for guidance.
Dr. Luke Mountjoy, ND
