Managing blood glucose is a long-term battle. In addition to medication and diet control, exercise is also a key component in lowering blood sugar.
Today, I’d like to introduce an exercise method that is both effective for blood glucose control and time-saving — High-Intensity Interval Training (HIIT).
What is High-Intensity Interval Training?
Simply put, HIIT involves repeated short bursts of high-intensity exercise, separated by periods of rest or low-intensity activity. For example: sprint as hard as you can for 1 minute, then walk slowly for 3 minutes, and repeat.
The beauty of this training pattern is that it allows your body to work at a high intensity in a short time, fully activating bodily functions, followed by proper rest and recovery to avoid excessive fatigue.
For people with diabetes who have stable conditions, good physical fitness, and regular exercise habits, HIIT is an excellent choice.
What benefits does HIIT bring to people with diabetes?
Improves insulin sensitivity
HIIT makes body cells more responsive to insulin. Insulin acts like a “key” that opens the “door” to cells more smoothly, allowing glucose in the bloodstream to enter cells and thus lowering blood sugar. This is critical for blood glucose management.
Enhances beta-cell function
Pancreatic beta cells produce insulin. HIIT helps improve their function, strengthening the body’s ability to secrete its own insulin and better respond to changes in blood glucose.
Reduces the risk of hypoglycemia
Compared with prolonged steady-state exercise, each HIIT bout is short. This means the body does not continuously consume large amounts of glucose during exercise, helping lower the risk of in-exercise hypoglycemia, improving blood glucose stability, and making exercise safer.
Common types of HIIT in daily life
Interval brisk walking
Alternate between fast walking and slow walking. During fast walking, take longer strides and increase pace; during slow walking, adjust breathing and relax. Switch intensity every 3 minutes.
Interval running
Sprint for 30 seconds to 2 minutes, then jog or walk for several minutes, and repeat. If outdoor space is limited, you can do interval running on a treadmill.
Jumping jacks
Stand with feet together and arms at your sides. Jump while spreading your feet and raising your hands to clap above your head, then return to the starting position. Do jumping jacks for 1 minute, rest for 10 seconds, complete 4 sets per session, 3 times per week for good results.
Precautions for people with diabetes doing HIIT
Monitor blood glucose carefully
Do not perform high-intensity exercise if blood glucose is below 3.9 mmol/L.
For people with type 1 diabetes, pre-exercise blood glucose should ideally be 7–10 mmol/L.
For people with type 2 diabetes, pre-exercise blood glucose should ideally be 5–13.9 mmol/L.
Adjust blood glucose first if outside these ranges.
Be aware of interactions between medication and exerciseThose taking insulin secretagogues (sulfonylureas and glinides) should watch closely for hypoglycemia symptoms. If needed, medication dosage may be reduced on exercise days under medical supervision.
Replenish energy properly after exerciseHave a small amount of low-GI (glycemic index) foods after exercise, such as oatmeal, fruit, or dried fruit, which do not cause rapid blood glucose spikes.As a highly efficient exercise with strong blood glucose-lowering effects, HIIT suits most people with diabetes. However, always understand your physical condition and plan exercise reasonably to safely gain health benefits and better control blood sugar.