Improving metabolic health and managing blood sugar levels becomes increasingly important as we age, partly because the body's tissues are less sensitive to insulin.
Exercise can dramatically reduce blood sugar levels, particularly when combined with diet. But not all types of exercise offer equal benefits.
Dr Alasdair Scott explained that a simple walk after meals offers a simple yet effective way of managing blood sugar levels.
Even minimal movement is beneficial, with any post-meal walking proving better than remaining sedentary, the expert explained.
The expert broke down the best type of exercise to benefit blood sugar levels
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This basic form of exercise serves as an ideal foundation from which more intensive activities like strength training can be gradually introduced.
In strength training the muscles serve as the primary destination for glucose in our bodies, with research showing approximately 80 per cent of glucose from food enters the muscle tissue, making muscle size particularly important.
"Strength training is very important because muscles are the biggest sink for glucose," Dr Scott explained. "So when you eat food, you create glucose that goes into your bloodstream."
By building larger muscles through strength training, we create a greater capacity for glucose absorption and utilisation.
"Probably the two most effective forms [of exercise] are going to be something called zone two training - which [...] specifically targets the mitochondria and burns fat - then high-intensity interval training," shared Dr Scott.
Zone two training, performed at around 70 per cent of maximum heart rate, represents a specific form of aerobic exercise targeting mitochondria, according to Dr Scott.
This low-intensity exercise specifically focuses on fat-burning, making it an effective component of metabolic health management.
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Exercise supports better glucose absorption
GETTYWorking at this moderate intensity level helps optimise the body's fat-burning mechanisms.
High-intensity interval training (HIIT), on the other hand, represents another effective approach for metabolic improvement.
This intensive form of exercise has been shown to be particularly beneficial for burning energy and enhancing overall metabolism.
Dr Scott stresses, however, that a caloric deficit remains key for reducing visceral fat, with exercise providing complementary benefits.
