Insulin sensitivity refers to how responsive your cells are to insulin, a hormone produced by the pancreas that regulates blood sugar levels.

When someone has low insulin sensitivity, also known as insulin resistance, their cells become less responsive to insulin, which can lead to high blood sugar levels and ultimately, type 2 diabetes.

While genetics and diet can play a role in insulin sensitivity, physical activity has been found to significantly improve it. In fact, some types of exercise are particularly effective at reducing diabetes risk.

Strength Training

Strength training is a type of exercise that involves using weights or resistance to build muscle. It has been found to be particularly effective at improving insulin sensitivity.

A study published in the journal Diabetes Care found that engaging in resistance training twice a week for 16 weeks significantly improved insulin sensitivity in overweight or obese adults.

Another study published in Diabetes found that a single session of strength training improved insulin sensitivity in healthy young men.

Incorporating strength training into your exercise routine can be as simple as using your own bodyweight for resistance, such as with push-ups, squats, and lunges.

High-Intensity Interval Training

High-intensity interval training (HIIT) involves short bursts of intense exercise followed by periods of rest. This type of exercise has been found to be effective at improving insulin sensitivity.

A meta-analysis published in the Journal of Diabetes Research found that HIIT significantly improved insulin sensitivity in individuals with or without type 2 diabetes.

Another study published in the Journal of Applied Physiology found that even a single session of HIIT improved insulin sensitivity in healthy young adults.

Some examples of HIIT exercises include biking, running, or doing jumping jacks for 30 seconds followed by 30 seconds of rest, repeating for a total of 10-20 minutes.

Aerobic Exercise

Aerobic exercise, also known as cardio, refers to exercises that increase your heart rate and breathing. This type of exercise has also been found to be effective at improving insulin sensitivity.

A study published in the journal Diabetologia found that engaging in aerobic exercise for 150 minutes per week significantly improved insulin sensitivity in individuals with type 2 diabetes.

Another study published in Diabetes Care found that walking for 30 minutes a day, five days a week improved insulin sensitivity in overweight or obese adults.

Some examples of aerobic exercises include walking, running, biking, or swimming. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

Yoga

While not traditionally thought of as a form of exercise that would improve insulin sensitivity, yoga has been found to have a positive effect on insulin sensitivity.

A study published in the International Journal of Yoga Therapy found that practicing yoga for 90 minutes per day, five days per week for 12 weeks significantly improved insulin sensitivity in individuals with type 2 diabetes.

Another study published in the Journal of Alternative and Complementary Medicine found that practicing yoga for six months improved insulin sensitivity in overweight or obese adults.

Some examples of yoga poses that may improve insulin sensitivity include warrior II, bridge pose, and tree pose.

Pilates

Pilates is a form of exercise that focuses on strengthening the core muscles and improving flexibility. While there have been fewer studies on the effect of Pilates on insulin sensitivity, some evidence suggests that it may be effective.

A study published in the Journal of Strength and Conditioning Research found that Pilates improved glucose tolerance and insulin sensitivity in overweight or obese women.

Another study published in Diabetes Care found that Pilates improved insulin sensitivity in middle-aged women with prediabetes.

Some examples of Pilates exercises include the Hundred, the Single Leg Stretch, and the Plank.

Combining Different Types of Exercise

While each of these forms of exercise has been found to be effective at improving insulin sensitivity, combining them may have an even greater effect.

A study published in Diabetes Care found that combining aerobics and resistance training improved insulin sensitivity more than either exercise alone in individuals with type 2 diabetes.

Another study published in the Journal of Diabetes Research found that combining aerobic exercise and Pilates improved insulin sensitivity in individuals with type 2 diabetes.

Conclusion

Improving insulin sensitivity through exercise is an important way to reduce your risk of developing type 2 diabetes.

Strength training, high-intensity interval training, aerobic exercise, yoga, and Pilates are all effective forms of exercise for improving insulin sensitivity. Combining different types of exercise may have an even greater effect.