How exercise bypasses the ‘locked door’

As we’ve learned, insulin works like a key that unlocks the front door of your cells, allowing glucose—your body’s energy source—inside to power everything up.

But when insulin resistance gums up that front door lock with excess fat, exercise gives glucose a completely different way in—it kicks open the back door, no key required.

When your muscles contract during activities like walking, lifting, or stretching, they create an immediate demand for energy. This demand pulls glucose straight into muscle cells, even if the insulin system is clogged and not working properly.

This effect happens almost right away. Blood glucose levels drop as sugar rushes into working muscle cells to fuel movement, clearing it from the bloodstream and providing energy without waiting for the pancreas to produce more insulin keys.

This is why even light activity—like a 10-minute walk after meals—can significantly reduce post-meal glucose spikes.

Long-term insulin sensitivity boost

Over time, regular exercise helps clean out the gum in the insulin lock—especially when paired with a low-fat, whole-food dietary pattern that supports insulin sensitivity.

As cells become more responsive to insulin, glucose uptake improves not just during activity, but between workouts as well. This plays an important role in preventing and managing type 2 diabetes.

Proven risk reductions

The protective effects of physical activity are well established.

Across 20 large studies, higher physical activity levels have been consistently linked with lower type 2 diabetes risk. The most active individuals reduced their risk by 42% compared with the least active.

In one major study of women, brisk walking for one hour daily reduced diabetes incidence by 34%.

Even smaller increases in activity show meaningful benefits. Vigorous weekly exercise has been associated with a 16% reduction in diabetes risk after adjusting for age and weight.

How much exercise should we be doing?

Australia guidelines recommend:

• 2.5–5 hours of moderate-intensity exercise per week, or
• 1.25–2.5 hours of vigorous-intensity exercise per week.

New Zealand guidelines recommend:

• At least 2.5 hours of moderate-intensity exercise per week, or
• 1 hour and 15 minutes of vigorous-intensity exercise per week.

This can be broken down into around 30 minutes of activity on most days—ideally daily—to support metabolic, cardiovascular, and overall health.

How many people are meeting these guidelines?

Despite the clear benefits, most adults are not active enough. In Australia, 75% of adults do not meet physical activity guidelines, and 12% report doing no physical activity at all. In New Zealand, 53.5% of adults fall short of the guidelines, and 14% report little to no activity.

These statistics highlight a major opportunity to improve metabolic and cardiovascular health through increased movement.

What counts as exercise?

Exercise doesn’t have to be high-intensity or done in a gym. Movement in many forms provides benefits.

Aerobic activities

• Walking
• Swimming
• Cycling
• Dancing

Lifestyle movement

• Gardening
• Active housework

Strength training

• Resistance or weight training

Mind-body movement

• Yoga
• Pilates
• Low-impact group classes

The key is consistency, not intensity.

Safety tips for exercising with diabetes

Exercise is one of the most powerful tools for improving blood glucose control, but safety is important.

Always speak with your doctor or healthcare professional before starting or increasing physical activity, especially if you use insulin or medications such as sulfonylureas. They can help tailor a plan that is safe and effective for you.

Key safety considerations

• Check blood glucose before, during (if exercising longer than 60 minutes), and after activity. Aim for 5.5–13.9 mmol/L. Stop if below 4 mmol/L or above 16.7 mmol/L.
• Watch for early signs of hypolycaemia, including sweating, racing heartbeat, flushed face, anxiety, and hunger pangs.
• Carry fast-acting carbohydrates such as glucose tablets.
• Drink plenty of water.
• Wear diabetes identification.
• Bring a friend along, especially if using insulin.

Getting started safely

If you’re new to exercise, or returning after a long break, it’s important to begin gradually.

After medical clearance, start slowly and build activity over time. Sudden or intense increases in physical activity raise the risk of injury and, in people with underlying heart disease, may increase the risk of cardiac events.

Working with a qualified professional, such as an exercise physiologist or physiotherapist, can help you build fitness safely and confidently. A tailored program ensures you’re progressing appropriately while staying motivated and consistent.

Support programs

There are a range of government and non-government programs that can help you become more active.

Australia

Government programs

• NSW – Healthy Eating Active Living, Get Healthy Service
• QLD – My Health for Life
• VIC – Get Active Victoria
• SA – Better Health Coaching Service
• WA – Healthy WA
• NT – Exercise for Healthy Living
• ACT – Strength for Life, Take Control Live Well Program
• TAS – Active Tasmania

Non-government programs

• Parkrun Australia
• 10,000 Steps
• Heart Foundation

New Zealand

Government programs

• Te Whatu Ora – Green Prescription
• HealthifyNZ

Non-government programs

• Parkrun NZ
• Heart Foundation