Exercise to Lower Blood Sugar—Without Leaving Your Chair

Let me be real with you: when I first started looking into exercise to lower blood sugar, I pictured intense gym workouts, sweating through my shirt, and some guy named Chad yelling “one more rep!” over blaring techno music. No thanks.

But guess what?

You don’t have to train like a Navy SEAL to get your blood sugar to chill out.

You can literally sit in a chair—yes, a chair—and still get your body moving in a way that supports your glucose levels. And I’ve got the video to prove it.

If you’re here, you probably already know that movement helps lower blood sugar—but let’s talk about why it works.

When you move your body, even gently, your muscles use up the glucose in your bloodstream for energy. That means less sugar just hanging around with nowhere to go. It’s like giving your blood sugar a purpose instead of letting it crash the party uninvited.

Even low-impact movement, like marching in place, arm circles, or doing modified squats using a chair, can make a difference—especially if you do it consistently.

“But I Don’t Have Time to Work Out…”

Same. Life is busy. The last thing I want is to add a 90-minute bootcamp to my to-do list. That’s why I made this beginner-friendly, low impact chair workout you can do in 10 minutes—no gym, no equipment, no excuses.

This is real movement for real life.

Whether you’re managing prediabetes, supporting a loved one with diabetes, or just trying to stay ahead of the curve, this is the kind of exercise that meets you where you are (literally—in your kitchen, living room, or wherever you keep your favorite chair).

What Kind of Exercise Lowers Blood Sugar?

Glad you asked. According to actual science (not just the internet), the best exercise to lower blood sugar includes:

• Aerobic activity – Think walking, dancing, or a chair cardio workout like the one I shared above.

• Resistance training – You don’t need weights! Bodyweight squats, wall push-ups, or resistance bands all count.

• Movement after meals – This one’s a game changer. Just 10–15 minutes of gentle movement after eating can help tame a spike.

Consistency matters more than intensity. You don’t need to go full athlete mode—you just need to move regularly. Small, consistent efforts add up fast.

If you’ve ever felt overwhelmed trying to figure out how to lower blood sugar with exercise, you’re not alone. The fitness world isn’t always beginner-friendly, and it sure as heck isn’t always diabetes-aware.

That’s why I created this space—to make things simple, sustainable, and maybe even a little bit fun (because fun is how we keep showing up).

Try this workout. Save it for post-meal movement. Do it while watching TV. Whatever works for you. The goal is progress, not perfection.

So grab a chair, hit play on the video above, and let’s move together.

I'm rooting for you!

-Nia