Better Blood Sugar Results: Study Finds 2 Exercises That Beat Swimming and Pilates for Control

More than 35 million Americans live with type 2 diabetes, and for years, doctors have highlighted regular exercise as an effective way to help manage blood sugar. New research has now explored which types of exercise are most effective, with results pointing to yoga and walking as stand-out options.

How the Study Was Conducted

The research, published in the Cureus Journal of Medical Science, followed 20 adults with type 2 diabetes. Participants were split into four groups: one practiced yoga, one focused on walking, one combined yoga and walking, and a control group made no changes to their routine. All participants used oral blood sugar–lowering medication, while those taking insulin were not included.

What Researchers Measured

Over a three-month period, participants completed their assigned activities. Researchers monitored fasting blood sugar, post-meal blood sugar, HbA1c levels—which reflect average blood sugar over time—and overall quality of life.

Key Findings From the Results

The study found that participants in both the yoga and walking groups experienced significant reductions in fasting blood sugar. Those practicing yoga also showed improvements in blood sugar levels after meals. While all active groups saw gradual improvements in HbA1c, the group combining yoga and walking achieved the strongest overall blood sugar control.

The researchers noted that the combination group showed the most substantial improvements in managing blood sugar, along with noticeable gains in quality of life.

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What These Results Mean

As a small pilot study, the findings highlight promising trends but require confirmation through larger-scale research. Still, previous studies have consistently linked both yoga and walking to lower blood sugar levels. Whether someone has type 2 diabetes or not, regular movement remains a valuable tool for blood sugar management.

It’s important to note that exercise does not replace medication for those who need it. Anyone living with diabetes should consult their doctor before making changes to their routine.

Additional Factors That Support Blood Sugar Health

Alongside exercise, maintaining a healthy weight, following a balanced diet, and managing stress can all contribute to better blood sugar control.