Exercise more

One of the most effective ways to improve insulin sensitivity is to exercise regularly. It helps in the storage of sugar in the muscles and promotes an immediate increase in insulin sensitivity that lasts 2–48 hours, depending on the workout.

One study demonstrated that cycling on a machine at a moderate pace for 60 minutes boosted insulin sensitivity in healthy adults over 48 hours. Insulin sensitivity is improved by resistance training. It has been shown in some trials to improve insulin sensitivity in both men and women with and without diabetes. For example, a study of overweight and diabetic men revealed that when they did resistance training for three months, their insulin sensitivity improved, regardless of other factors like weight loss. While both aerobic and resistance exercise improve insulin sensitivity, it appears that combining the two in your routine is the most beneficial.