Physical Activity
Physical activity is one of the most effective methods for enhancing insulin sensitivity. It induces an immediate rise in insulin sensitivity that lasts between 2 and 48 hours, depending on the intensity of the activity. Aerobic and resistance exercises both raise insulin sensitivity, but combining the two is said to be the most beneficial. Moderate cycling at an average speed for 60 minutes boosts insulin sensitivity over 48 hours.
In a study of obese individuals without diabetes, resistance training over three months boosted insulin sensitivity regardless of other variables, such as weight reduction. Moreover, a single session of moderate-intensity exercise increased glucose uptake by at least 40 percent.
Also, exercise promotes weight reduction, which reverses the insulin resistance associated with obesity. As extra abdominal fat leads to insulin resistance, regular exercise helps reduce body fat, enhancing insulin sensitivity in cells. Therefore, the positive effect of regular exercise on insulin resistance would be amplified if accompanied by a reduction in body fat. Combined with the fact that moderate exercise decreases the morbidity and mortality associated with cardiovascular disease and diabetes, it is an excellent therapeutic approach for lowering insulin resistance and, more significantly, for enhancing the overall quality of life and well-being.