If an eating plan is the most important part of any diabetes reversal strategy, exercise comes a close second. Even moderate amounts of physical activity can do wonders for blood sugar and weight control. While almost any exercise will work, there are a few factors to keep in mind that will skyrocket the results you get from it.

Commit to daily exercise:

To get the full benefits of exercise, it’s important to do it every day. This is important because studies show that the ability of exercise to make cells more sensitive to insulin declines after just two days.

You don’t need to hit the gym every day, but taking a short walk or two, or even gardening, will suffice when you’re short on time.

Interval Train:

Most people think of cardio as an activity where the intensity barely changes during the workout. While there’s nothing wrong with jogging, the metabolic effects pale in comparison to interval training…short bursts of high-intensity exercise alternated with periods of rest.

Studies show that this type of exercise, while intense, can give you more for your money. In fact, one study showed that just 30 to 40 minutes of this type of training improved insulin sensitivity by 23%.

The author of that study, James Timmons, Ph.D states that: “High-intensity sprints prime muscle fibers to be more responsive to insulin.”

If your last trip to the gym happened before the housing market crashed, it’s best to wait until you’re in better shape before diving into interval training.

iron bomb:

Whether you are male or female, 25 or 75 years old, strength training is for you. That’s because strength training can do things that cardio can’t. For example, strength training gives your metabolism a boost long after you’ve finished exercising. Plus, lifting weights helps improve body composition…a key factor in getting your blood sugar back under control.

You also don’t have to lift your cooler over your head to benefit from strength training. Bodyweight exercises like push-ups and sit-ups 3 times a week for 15 minutes are enough to make a difference.

get away:

While daily exercise may seem daunting, when you consider that walking counts toward your physical activity goal (at least 30 minutes per day), it’s actually quite reasonable.

Walking is by far the most convenient exercise there is. You don’t need equipment, special clothing, or a gym membership. Just a comfortable pair of shoes and a nice route.

Skeptical that a simple walk can influence type 2 diabetes? Consider a 2005 study published in diabetes care which found that just 38 minutes of total walking per day significantly lowered HbA1c…even if the person with diabetes did not lose weight.

Best of all, you don’t have to walk all at once. Four 10-minute walks have the same benefit as a single 40-minute session.