Want Better Blood Sugar Control? Try “Exercise Snacks” Before Meals

If you’ve ever struggled with blood sugar spikes or insulin resistance, here’s a simple strategy that could change your day—literally one minute at a time.

A fascinating study (Francois ME, et.al., 2014) published in Diabetologia found that short, intense bursts of exercise before meals—called “exercise snacks”—can help control blood sugar better than a longer workout once a day.

What Are Exercise Snacks?

No, it’s not about what you eat—it’s about quick, powerful movements before you eat.

Here’s the breakdown:

• Instead of doing 30 minutes of moderate exercise once a day...

• You do 6 bursts of 1-minute high-intensity walking (or walking + resistance exercises) 30 minutes before each meal.

So, that’s:

• 1 minute of intense walking × 6 sets = 6 minutes

• Do that before breakfast, lunch, and dinner

Total: 18 minutes per day. That’s it.

The Results?

Here’s what the researchers found when they tested this method on people with insulin resistance:

• Lower blood sugar after meals—especially after breakfast and dinner

• Lower average blood sugar over 24 hours

• Benefits lasted into the next day

• Resistance training added in? Just as effective

All this compared to a regular 30-minute walk before dinner.

Why It Works

These mini workouts kickstart your metabolism and prime your muscles to absorb glucose more efficiently. Think of it like warming up your engine before hitting the road—your body handles carbs better when it’s been activated.

Why This Is Awesome

• Super time-efficient

• No gym required

• Easy to fit into a busy schedule

• Better results for blood sugar control

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Bottom Line

If you’re dealing with insulin resistance or just want better control over your blood sugar, consider sprinkling in these "exercise snacks" throughout your day. Just a few intense minutes before each meal could make a huge difference.

Small moves. Big impact. That’s a strategy worth trying.

Reference

Francois ME, Baldi JC, Manning PJ, Lucas SJ, Hawley JA, Williams MJ, Cotter JD. 'Exercise snacks' before meals: a novel strategy to improve glycaemic control in individuals with insulin resistance. Diabetologia. 2014 Jul;57(7):1437-45.