Traditionally, 40% to 60% of people with Type 2 diabetes don't gain optimal control of their blood sugar levels — even if they're using insulin.
New diabetes medications such as Ozempic may be changing that, at least for those who keep taking them for the long term. But overall, achieving and maintaining an A1C of 7% or lower is difficult for many people.
But there’s good news.
A meta-study in the journal Diabetes, Obesity, and Metabolism found that HIIT (high-intensity interval training) — done at about 80% of your peak heart rate — is a powerful way to control blood sugar, reduce insulin resistance, and lower your risk of diabetes-related cardiorespiratory problems.
HIIT works by improving body composition (less visceral fat), reducing levels of LDL cholesterol and triglycerides, and lowering blood pressure.
How can you get started doing HIIT?
If you're sedentary, start slowly by doing 30 minutes of physical activity such as walking daily. After a month, you should be able to increase your intensity.
A good routine combines 10 minutes of moderate walking, alternating with one to two minutes at a faster speed, so you can still talk but with some effort. Then return to your usual pace.
Repeat that cycle five times. Over the course of weeks, experiment with increasing the speed of your faster interval.
A full-blown 30-minute HIIT workout may combine a repeated series of 20 to 90 seconds of high-intensity activity (so you cannot talk), followed by an equal stretch of slow-down.
For more help getting up to speed, check out Dr. Oz's YouTube video, "The 7-Minute HIIT Workout."