Fitness Coach
Do you have insulin resistance?
Regular, proper exercise is great for reducing insulin resistance. This is because exercise helps glucose enter the muscles, makes it easier for insulin to work, and reduces fat.
Cardio/aerobic exercise
These increase the heart rate and teach the body to use glucose.
Brisk walking
Cycling
Jogging/running
Stationary bike
Swimming
At least 2-3 days a week, 30–45 minutes
If you can’t do it continuously, you can break it up into 10–15 minute increments.
Strength/Resistance Training (Most Important)
As muscle mass increases, the body uses more glucose, which reduces insulin resistance.
Squats, Lunges
Glute Bridges
Push-ups (Wall/Table Push-ups will also work)
Dumbbell/Resistance Band Exercises
Rows, Shoulder Presses, Bicep Curls
Frequency:
2–3 days a week, 40–45 minutes
Take 1 day off if you want to work the same muscle again.
Reps/Sets:
Start with 10–12 reps × 2 sets, gradually increase.
HIIT (Short Time, High Results) – Only if the body supports it
HIIT means short speed sets + rest. Will help increase insulin sensitivity quickly.
Example:
30 seconds of fast walking/running – 1 minute of slow walking, like this for 6–8 rounds.
1–2 days a week is enough.
If you have heart/joint problems or are completely new, do not start without consulting a doctor.
Stretching/Mindful Movement/Mobility
Stress increases insulin resistance.
Deep breathing,
Stretching,
Mobility are beneficial
10–15 minutes reduces cortisol, improves sleep.
How to organize your week:
Saturday: 35 minutes of brisk walking
Sunday: Strength training (full body)
Monday: Rest
Tuesday: Brisk walking + stretching
Wednesday: Strength training
Thursday: HIIT or brisk walking
Friday: Light walking/rest
Important tips
➤ Walking 30–60 minutes after meals is good for insulin control.
➤ Don’t sit for long periods. Stand up and move for 2–3 minutes every 30–45 minutes.
➤ Start slowly, but be regular.
You can see the difference in 2–3 months.
➤ Drink water, get enough sleep, and lose weight slowly if you are overweight.
➤ Have enough protein, fiber, and less processed foods in your diet, otherwise the effect of exercise will be reduced.
Precautions:
Chest pain, dizziness, difficulty breathing
Very severe hypoglycemia (sudden decrease in sugar)
Severe pain in the knee/back
If these occur, stop and talk to your doctor. If you are on diabetes medication/insulin, it is better to consult with your doctor first about the time and dosage of exercise.
