You might be surprised to learn how quickly your body responds to a lack of movement. Research shows that after just one day of prolonged sitting, your body’s ability to use insulin effectively can drop significantly. This isn’t a slow decline that happens over decades; the metabolic shift begins almost immediately. This immediate response is central to understanding how does physical inactivity cause type 2 diabetes. It’s not about being lazy; it’s a biological process where your cells become less responsive to insulin when your muscles are dormant. Here, we’ll explain what’s happening at a cellular level and provide simple, actionable strategies to keep your body’s systems running efficiently, even on your busiest days.

Request a Call Back

Key Takeaways

• Sitting less is as important as exercising more: Your muscles are the biggest users of blood sugar, but they go dormant when you sit for long periods. This inactivity is a primary driver of insulin resistance, as it leaves sugar circulating in your bloodstream with nowhere to go.

• Consistency beats intensity for blood sugar control: You don't need an hour-long gym session to see results. Breaking up sitting time with short, frequent "movement snacks"—like a two-minute walk every hour—is more effective at keeping your muscles responsive to insulin than one workout followed by hours of inactivity.

• You can start improving insulin sensitivity with your next step: Physical activity makes your muscles use blood sugar for energy on the spot, giving your pancreas a break and helping your cells listen to insulin again. The positive effects aren't delayed; they begin the moment you choose to move.

What Is Type 2 Diabetes and How Does It Start?

Type 2 diabetes is a metabolic condition that develops over time, and it’s not caused by a single choice or event. Instead, it’s the result of a combination of factors coming together. Think of it as a puzzle where the pieces include your daily habits, your weight, your family history, and a key biological process called insulin resistance. Unlike a sudden illness, type 2 diabetes often begins quietly, with subtle changes in how your body processes energy from the food you eat.

The good news is that because lifestyle plays such a significant role, you have a lot of power to influence the outcome. Understanding how these pieces fit together is the first step toward taking control of your health. Many common diabetes misconceptions can create confusion, but the core issue revolves around how your body uses—or struggles to use—a hormone called insulin. We’ll break down exactly what that means and how it connects to your daily movement.

Type 1 vs. Type 2: What’s the Difference?

You’ve likely heard of both Type 1 and Type 2 diabetes, and it’s easy to get them confused. The main difference comes down to insulin. In Type 1 diabetes, which is an autoimmune condition, the body’s immune system mistakenly attacks and destroys the insulin-producing cells in the pancreas. As a result, the body produces very little or no insulin at all.

Type 2 diabetes is different. Your body is still producing insulin, but it isn’t using it effectively. This condition is known as insulin resistance. Imagine insulin is a key that unlocks your cells to let sugar (glucose) in for energy. With Type 2, the locks on your cells have become rusty, making it harder for the key to work.

The Key Link: How Insulin Resistance Drives Type 2 Diabetes

Insulin resistance is the central issue in the development of type 2 diabetes. When you eat, your body breaks down carbohydrates into glucose, which enters your bloodstream. Your pancreas then releases insulin to help move that glucose out of your blood and into your cells for energy. With insulin resistance, your cells don’t respond well to insulin’s signal. Your pancreas tries to compensate by pumping out even more insulin, but eventually, it can’t keep up. This leaves too much glucose in your bloodstream, leading to high blood sugar.

Physical inactivity is a major driver of this process. Your muscles are the biggest consumers of glucose in your body. When you’re not moving, they don’t need much fuel, so they become less sensitive to insulin. In fact, research on sedentary behavior shows that just one day of prolonged sitting can significantly reduce your body's ability to use insulin effectively.

How Movement Helps Control Your Blood Sugar

Think of physical activity as one of the most powerful tools you have for managing your blood sugar. When you move your body, you’re actively telling it how to use the energy you consume. It’s not about punishing yourself with intense workouts; it’s about working with your body’s natural processes to keep things in balance.

Movement directly influences two critical factors in blood sugar control: how your muscles use sugar for fuel and how well your body responds to its own insulin. The best part? The positive effects aren't something you have to wait weeks or months to see. They start the moment you get up and move. Understanding this connection can be a game-changer, turning exercise from a chore into a strategic part of your health plan.

How Your Muscles Use Sugar During Exercise

When you’re active, your muscles work harder and need more energy. Their favorite source of quick fuel is glucose, the sugar circulating in your bloodstream. During exercise, your muscles can pull glucose from your blood for energy, even without much insulin around. It’s like they have a VIP pass to access fuel. This process naturally helps lower your blood sugar levels. When you’re sitting still for long periods, however, your muscles don’t need that extra fuel, so the sugar has nowhere to go and stays in your bloodstream, causing levels to rise.

Making Your Body More Responsive to Insulin

Regular physical activity does more than just burn sugar in the moment—it makes your entire system more efficient. Exercise increases your body’s insulin sensitivity. This means your cells are better at responding to insulin’s signal to take up glucose from the blood. When your body is more sensitive to insulin, your pancreas doesn’t have to work overtime to produce huge amounts of it to get the job done. This reduces the strain on your pancreas and helps break the cycle of insulin resistance that is central to type 2 diabetes.

The Instant Impact of a Single Workout on Your Blood Sugar

You don’t need to run a marathon to see a difference. The impact of movement is surprisingly immediate. In fact, research shows that just one day of being sedentary can significantly impair your body's ability to manage blood sugar. On the flip side, a single session of moderate activity, like a brisk walk, can improve your insulin sensitivity for 24 hours or more. This shows that every single choice to move matters. Breaking up long periods of sitting with even a few minutes of walking can have an instant, positive effect on your metabolic health.

Why Sitting Too Much Leads to Insulin Resistance

We often think of insulin resistance as something caused by diet alone, but how we move—or don't move—plays an equally critical role. A sedentary lifestyle, especially one filled with long hours of sitting, can quietly disrupt your body's ability to manage blood sugar, even if you’re eating well. It’s not just about missing workouts; the simple act of being still for extended periods sends signals to your body that can pave the way for type 2 diabetes. When you understand what’s happening inside your body during these inactive hours, you can see why breaking up periods of sitting is one of the most powerful steps you can take for your metabolic health.

When Your Muscles Stop Taking in Sugar

Think of your muscles as the biggest consumers of sugar in your body. When you’re active, they eagerly pull glucose from your bloodstream for energy, which helps keep your blood sugar levels stable. But what happens when you sit for hours? That process grinds to a halt. As research shows, "Physical activity helps muscles take up glucose from the blood for energy. When you are inactive, this process slows down significantly, causing more glucose to remain in the bloodstream." This leftover sugar has nowhere to go, causing your blood sugar levels to rise and forcing your pancreas to pump out more insulin to compensate. Over time, this constant demand wears on your system and is a direct path to insulin resistance.

How Inactivity Changes Your Body at a Cellular Level

The effects of sitting go deeper than just your muscles; they reach right down to your cells. Your body is a dynamic system that responds to every signal you send it, and prolonged inactivity is a powerful signal. It tells your body to shift its priorities. In fact, studies have found that "long periods of inactivity can change how over 100 genes work, affecting sugar and fat metabolism, inflammation, and blood clotting." Essentially, sitting tells your genes to slow down the processes that efficiently burn fuel. Your cellular machinery for managing sugar and fat becomes less effective, making it easier for your body to store fat and harder for it to control blood sugar.

Can Sitting Actually Change Your Genes?

It’s a startling thought, but yes, a sedentary lifestyle can alter your gene expression—which is how your body "reads" your genetic code. The changes aren't permanent mutations, but they are significant and can be stubborn. Research highlights that "some gene changes caused by long periods of inactivity don't quickly return to normal, even after a few hours of light activity." This is a key reason why a single workout at the end of the day can’t fully undo eight hours at a desk. Your body has already spent the day operating under a different set of instructions. This underscores the importance of consistent movement throughout the day, not just in one concentrated burst.

The Link Between Inactivity, Inflammation, and Your Metabolism

Chronic inflammation is a well-known accomplice in the development of insulin resistance, and a sedentary lifestyle is one of its main triggers. When you’re inactive for too long, your body can enter a state of low-grade, systemic inflammation. One study on the effects of short-term inactivity found that "markers in their blood that show inflammation went up during inactivity and stayed high." This inflammatory state interferes with insulin signaling, making your cells even less responsive to it. It creates a vicious cycle: sitting fuels inflammation, which worsens insulin resistance, which in turn makes it harder to manage your weight and blood sugar, further promoting inflammation.

What Really Happens to Your Body When You Sit for Hours

You might think the negative effects of sitting only kick in after years of a desk job, but the changes start much faster than that. Your body is designed for movement, and when it doesn't get it, your internal systems immediately begin to shift how they operate. From your metabolism to your muscles, sitting for extended periods sends a powerful signal to your body to slow things down, which can have significant consequences for your blood sugar and overall health. Understanding these immediate effects is the first step toward seeing why even small breaks for movement are so crucial.

The Metabolic Shift After Just a Few Hours of Sitting

It’s surprising how quickly your body responds to inactivity. After just one day of prolonged sitting, your body’s ability to use insulin effectively can drop significantly. Research shows that a single sedentary day can reduce your body's insulin sensitivity by as much as 39% compared to a day with light activity. This means your cells become less responsive to insulin’s signal to absorb sugar from your blood. For anyone managing or trying to prevent type 2 diabetes, this is a critical piece of information. It’s not about a slow, gradual decline over decades; the metabolic slowdown begins almost as soon as you settle into your chair for the day.

The Vicious Cycle: Blood Sugar Spikes and Weaker Insulin

This immediate drop in insulin sensitivity creates a challenging cycle. When your cells resist insulin, sugar stays in your bloodstream, causing your blood sugar levels to rise. Your pancreas then works harder to produce even more insulin to try and get the job done. This is the very definition of insulin resistance. The problem isn't just a lack of intense exercise; it's the prolonged muscle inactivity itself. As one study puts it, the issue is "sitting too much." This cycle of high blood sugar and overworked insulin production is a direct pathway to worsening metabolic health and, eventually, type 2 diabetes.

Why Sitting Can Weaken Your Muscles

Your muscles are the largest consumers of glucose in your body, but they only demand that fuel when they’re active. When you sit for hours, your muscles go into a dormant state. This prolonged inactivity does more than just make you feel stiff; it changes how your body functions at a genetic level. In fact, long periods of being sedentary can alter the expression of over 100 genes that are responsible for managing sugar and fat metabolism, inflammation, and even blood clotting. Your muscles essentially become less efficient at their job, making it harder for your body to manage blood sugar even when you are moving.

More Than Just Blood Sugar: The Toll on Your Heart and Mind

The impact of a sedentary lifestyle goes far beyond blood sugar control. The health risks associated with sitting too much are often present even if you exercise regularly or maintain a healthy weight. This is because sitting affects your body in ways that are separate from body fat. It can contribute to poor circulation, increased inflammation, and higher risks for heart disease. A sedentary lifestyle is one of the leading, modifiable risk factors for cardiovascular disease. This highlights why a holistic approach to health is so important—it’s not just about one number on a scale or a glucose meter, but about how your daily habits affect your entire system.

The Long-Term Damage of a Sedentary Lifestyle

The effects of sitting too much aren't just about feeling stiff or tired at the end of the day. Over months and years, a sedentary lifestyle quietly reshapes your body's internal chemistry, creating an environment where type 2 diabetes can develop and progress. It’s a slow burn, but the damage is significant, affecting everything from how your body uses energy to the amount of inflammation you carry. Think of it like a dripping faucet; one drop is harmless, but over time, it can cause serious damage. Similarly, each hour spent sitting contributes to a cumulative metabolic burden. This isn't a sudden event but a gradual slide where your body becomes less efficient at managing blood sugar, storing fat in more harmful ways, and fending off chronic inflammation. Understanding these long-term consequences isn't about fear; it's about seeing the clear connection between your daily habits and your metabolic health. When you know what’s happening behind the scenes, you can make small, intentional changes that have a powerful, lasting impact.

How Insulin Resistance Worsens Over Time

When you're inactive for long periods, your muscles don't need much fuel. As a result, they stop pulling glucose from your bloodstream. This leaves sugar circulating with nowhere to go, signaling your pancreas to release more and more insulin to handle the load. Over time, your cells get overwhelmed by the constant insulin signals and start to tune them out. This is the very definition of insulin resistance. Research shows that without regular movement, this constant demand for insulin causes your tissues to become less responsive, which is the root cause of type 2 diabetes. It’s a cycle that feeds itself: higher blood sugar leads to more insulin, which leads to greater resistance, which leads to even higher blood sugar.

The Connection Between Sitting and Stubborn Belly Fat

If you've noticed that fat tends to accumulate around your midsection, a sedentary lifestyle could be a major contributor. This isn't just about calories; it's about how your body responds to inactivity. Spending a lot of time sitting is a primary driver of a group of health issues known as metabolic syndrome, with increased belly fat being a key sign. This type of fat, called visceral fat, is particularly harmful because it wraps around your internal organs and releases inflammatory substances that worsen insulin resistance. It actively works against your metabolic health, making it harder to manage your blood sugar and weight. Breaking the sitting cycle is a crucial step in stopping this process.

How a Lack of Movement Fuels Chronic Inflammation

Inflammation is your body's natural response to injury, but when it becomes chronic and low-grade, it can disrupt your metabolism. A sedentary lifestyle is a major trigger for this kind of inflammation. The impact is surprisingly fast; studies have found that just one day of prolonged sitting can reduce your body's ability to use insulin by nearly 40%. During periods of inactivity, markers of inflammation in the blood go up and stay high, creating a state of constant stress on your cells. This inflammatory environment makes it even harder for your cells to hear insulin's signals, further fueling the cycle of insulin resistance and high blood sugar.

Common Myths About Inactivity and Diabetes, Busted

When it comes to managing your health, it’s easy to get tangled in a web of half-truths and outdated advice. This is especially true for the connection between physical activity and type 2 diabetes. Let's clear the air and bust a few common myths that might be holding you back from taking the next right step for your health. Understanding the truth can help you build a lifestyle that truly supports your metabolic well-being, one small movement at a time.

Myth: "I'm Not Overweight, So I'm Safe."

It’s a common belief that type 2 diabetes is only a concern for people who are overweight. While carrying extra weight is a risk factor, it’s far from the only one. Your daily activity level plays a huge role in how your body manages blood sugar, regardless of the number on the scale. In fact, a sedentary lifestyle is an independent risk factor for developing insulin resistance. You can have a "normal" BMI and still have poor metabolic health if your muscles aren't being used regularly. The truth is that many different personal and lifestyle factors contribute to diabetes risk, and consistent movement is a powerful tool for everyone.

Myth: "I Have to Do Intense Workouts to See a Difference."

The "all-or-nothing" approach to fitness can be paralyzing. Many of us think that if we can't make it to the gym for an hour-long, high-intensity session, there's no point in doing anything. But that’s simply not true. The real issue for metabolic health is often prolonged muscle inactivity—in other words, just sitting too much. Even a daily 30-minute workout can be less effective if you spend the other 23.5 hours of your day sitting down. The key is to break up long periods of inactivity. Gentle, consistent movement throughout the day, like a short walk after meals or standing up to stretch every hour, can make a significant difference in your blood sugar control.

Myth: "A Few Lazy Days Won't Hurt."

We all need rest days, but a few days of complete inactivity can affect your body more quickly than you might think. Research shows that even short periods of being sedentary can worsen the signs of diabetes, especially in those already at risk. When you stop moving, your muscles become less receptive to insulin in a surprisingly short amount of time. This doesn't mean you can never relax on the couch. It just means that consistency is more important than intensity. Even on your "off" days, finding small ways to move—like a gentle stroll or some light housework—helps keep your body responsive to insulin and your metabolic health on track.

How Much Movement Do You Really Need to Prevent Diabetes?

When you hear the word “exercise,” it’s easy to picture grueling gym sessions or long runs. But what if I told you that preventing or managing type 2 diabetes doesn’t require you to become a marathon runner overnight? The real key is consistency, not intensity. It’s about finding ways to move your body that you genuinely enjoy and can stick with for the long haul.

The science is clear: regular physical activity is one of the most powerful tools you have for controlling your blood sugar. When you move, your muscles act like sponges, soaking up sugar from your bloodstream for energy. This lowers your blood sugar levels and makes your body more sensitive to insulin, the hormone that helps manage it.

So, how much is enough? The answer is probably less than you think. It’s not about an all-or-nothing approach. Instead, it’s about building a foundation with a clear weekly goal, understanding what kind of movement gives you the most benefit, and recognizing the incredible power of simply breaking up the time you spend sitting. Let’s look at what that means for your daily life.

Your Weekly Goal: The Recommended Amount of Activity

Let’s start with a simple, achievable target. Research shows that you can significantly lower your risk of developing type 2 diabetes with just half an hour of exercise a day. One major US study showed that this amount of movement, combined with a healthy diet, can cut the risk by more than half.

This breaks down to about 150 minutes of moderate activity per week. Think of it as five 30-minute brisk walks, a few dance classes, or a weekend bike ride with your family. The goal is to get your heart rate up a bit and feel slightly out of breath. If you’re just starting, don’t feel pressured to hit this number right away. Any movement is better than none, and you can gradually build up as you get stronger.

What Kind of Movement Works Best?

The best kind of movement is the one you’ll actually do consistently. But for managing blood sugar, a mix of activities is ideal. The main goal is to get your muscles working, because active muscles take up glucose from your blood for fuel, which is exactly what you want.

Aim for a combination of:

• Aerobic exercise: Anything that gets your heart pumping, like brisk walking, swimming, cycling, or jogging. This helps your body use insulin more efficiently.

• Strength training: Activities like lifting weights, using resistance bands, or doing bodyweight exercises (squats, push-ups). Building muscle gives you more places to store glucose, keeping it out of your bloodstream.

Find something you love, and it will never feel like a chore.

Why Small Movement Breaks Are a Game-Changer

This might be the most important tip of all: you need to fight the sit. Long periods of sitting can be incredibly detrimental to your metabolic health. In fact, research on sedentary behavior shows that just one day of prolonged sitting can reduce your body's ability to use insulin effectively by nearly 40%.

This is why breaking up your sitting time is non-negotiable. You don’t need a full workout; you just need to stand up and move. Set a timer to get up every 30 to 60 minutes. Walk around during phone calls, do a few stretches at your desk, or march in place while watching TV. These small bursts of light activity keep your muscles engaged and your insulin working properly, making a massive difference in your blood sugar control throughout the day.

Can You Reverse Insulin Resistance with More Activity?

The short answer is a resounding yes. Think of physical activity as one of the most powerful tools you have to fight back against insulin resistance. When your body is struggling to manage blood sugar, movement is the key that can help your cells listen to insulin again. It’s not about becoming a marathon runner overnight; it’s about re-establishing a healthy relationship between your muscles and the energy you consume.

By making your muscles work, you directly address the core problem of insulin resistance. Instead of letting sugar linger in your bloodstream, you give it a job to do: fueling your body. This simple act can set off a positive chain reaction, improving your metabolic health from the very first step. Let’s break down how this works and what you can realistically expect.

Yes, You Can Reverse Early Insulin Resistance

You absolutely can begin to reverse insulin resistance with movement, especially in its early stages. The process is surprisingly straightforward. Your muscles are major consumers of glucose (sugar), but they need a reason to pull it from your bloodstream. Physical activity is that reason. When you exercise, your muscles take up glucose for energy, a process that doesn’t even require much insulin.

This gives your overworked pancreas a much-needed break. With less sugar circulating in your blood, your pancreas doesn't have to pump out as much insulin. Over time, this reduced demand helps your cells become more sensitive to insulin again. Research shows that physical activity helps muscles draw in glucose, and when you’re inactive, that process slows down, leaving excess sugar in the blood. By moving more, you are actively turning your muscles into sugar-burning powerhouses.

How Quickly Can You See and Feel a Difference?

The impact of inactivity can show up faster than you might think, but the good news is that the benefits of activity can appear just as quickly. One study found that in older adults at risk for diabetes, just two weeks of inactivity were enough to show early signs of the disease, with blood sugar and insulin levels rising significantly. This tells us that our bodies respond to our activity levels in real-time.

You don’t have to wait months to see a change. A single session of moderate activity can lower your blood sugar for up to 24 hours or more. While long-term reversal takes consistency, these immediate rewards are powerful motivators. You might notice you have more energy, feel less sluggish after meals, and see more stable readings on a glucose monitor relatively soon after you start moving more regularly.

Why Movement Is Just One Piece of the Puzzle

While increasing your activity is a critical step, it’s important to see it as part of a larger strategy. True, sustainable reversal of insulin resistance comes from a holistic approach. Factors like nutrition, sleep quality, and stress management all play significant roles in how your body manages blood sugar. You can’t out-exercise a diet that constantly spikes your glucose, just as chronic stress can undermine the benefits of your daily walk.

Sedentary behavior is a major contributor to type 2 diabetes and a cluster of issues known as metabolic syndrome. However, it rarely exists in a vacuum. It’s often intertwined with our eating habits, stress levels, and daily routines. That’s why lasting change isn’t just about adding workouts; it’s about building a lifestyle where healthy choices in all areas of your life work together to support your metabolic health.

How to Start Moving When You've Been Inactive

Getting back into a routine after a long break can feel like a huge hurdle. The thought of a full-blown workout might seem exhausting or even impossible. But here’s the good news: you don’t have to go from zero to one hundred. The goal is to gently reintroduce movement into your life in a way that feels good and is easy to stick with. It’s about building a positive, lasting relationship with activity, not about punishing your body. Think of it as a fresh start, where every small step forward is a major win for your health and blood sugar control.

Begin with Small, Achievable Steps

When you’re just starting, the most powerful thing you can do is aim for consistency, not intensity. Forget the hour-long gym session for now. Instead, challenge yourself to just 10 minutes of movement each day. This small commitment is much easier to say yes to and helps you build confidence as you prove to yourself that you can do it. A brisk walk around the block, some gentle stretching while you watch the news, or even just dancing to a couple of your favorite songs all count. The key is to choose something you can do right now. By starting small, you create a positive feedback loop that makes it easier to show up again tomorrow.

Find Ways to Weave Movement into Your Day

You don’t always need to block out a specific time for a "workout." One of the most effective strategies is to find ways to sprinkle "activity snacks" throughout your existing routine. This approach helps break up long periods of sitting, which is incredibly important for keeping your muscles responsive to insulin. You can do this by taking the stairs instead of the elevator, parking a little farther from the entrance at the grocery store, or setting a timer for short walking breaks every hour at work. Get creative with it—try doing squats while your coffee brews, calf raises while you brush your teeth, or pacing around the house during phone calls. Every little bit adds up.

How to Overcome Common Barriers to Getting Started

It’s one thing to know you should move more, but it’s another to actually do it, especially when life gets in the way. Let’s tackle the most common barriers head-on. If you feel like you have no time, lean on the "activity snacks" strategy. If a lack of motivation is your main obstacle, find an activity you genuinely enjoy. Exercise shouldn't feel like a chore. If you hate running, don’t run! Try gardening, swimming, or a local dance class instead. A great trick is to pair movement with something you love, like only listening to your favorite podcast while you're on a walk. This creates a reward system that makes you look forward to the activity.

Related Articles

• Type 1 vs Type 2 Diabetes: Symptoms & Treatment

• The Science of Movement and Diabetes | Benefits of Exercise for Diabetes Management

• Diabetes & Exercise: Move Toward Health

• Maximize Exercise Benefits for Insulin Resistance with HealDX

• Best Exercises for Diabetes to Control Blood Sugar & Stay Fit

Request a Call Back

Frequently Asked Questions

I've been inactive for years. Can I really improve my insulin resistance just by starting to move now? Absolutely. Your body is incredibly responsive, and it's never too late to make a positive change. When you start moving, you immediately ask your muscles to do their job of pulling sugar from your bloodstream for energy. This gives your overworked pancreas a break and begins the process of re-sensitizing your cells to insulin. The key is to start where you are, not where you think you should be. Consistency will always be more effective than intensity, especially in the beginning.

I have a desk job and can't avoid sitting for long stretches. Does my evening workout even matter? Your evening workout is definitely beneficial, but it can't completely undo the metabolic effects of eight hours of uninterrupted sitting. Think of it this way: your workout is one important piece of the puzzle, but breaking up your sitting time is another. The goal is to avoid long periods where your muscles are dormant. Even standing up to stretch or walking around your office for two minutes every hour can keep your system more responsive to insulin throughout the day, making your evening workout even more effective.

Is it more effective to do one 30-minute walk or break it up into three 10-minute walks throughout the day? Both approaches are fantastic, and the best one is whichever you can stick with consistently. A single 30-minute walk is great for building cardiovascular endurance. However, spreading your movement into shorter bursts is an incredibly powerful strategy for managing blood sugar. These "activity snacks" prevent your muscles from going dormant and help your body process the food you eat more efficiently in real-time, preventing those post-meal sugar spikes.

I'm focused on my diet to manage my blood sugar. How much does physical activity really add? Think of diet and movement as a team that works together. Your diet helps manage the amount of sugar entering your system, while movement helps your body effectively use the sugar that's already there. You can have a perfect diet, but if your muscles are inactive, they won't be pulling that sugar out of your bloodstream efficiently. Movement makes your entire system more insulin-sensitive, which means your body doesn't have to work as hard to keep your blood sugar in a healthy range.

What if I don't feel like doing a formal "workout"? What are some simple ways to be less sedentary? Formal workouts are not the only path to better health. The main goal is simply to reduce the total time your body is still. You can do this by weaving more activity into your existing routine. Try pacing around the room during phone calls, doing a few squats while you wait for your coffee to brew, or choosing a parking spot that's a little farther away. Taking the stairs, carrying your groceries instead of using a cart, or having a quick dance party in your kitchen all count. It's about finding opportunities for movement in your daily life.