Living with diabetes often feels like walking a tightrope—balancing blood sugar levels, nutrition, medication, and mental well-being. But what if I told you that a gentle, enjoyable approach to exercise could make this balancing act easier and more fulfilling? Enter Low-Intensity Steady-State (LISS) workouts, a proven and accessible way to revolutionize your diabetes management.

If you're curious to dive deeper, my book Move for Life: The Transformative Power of Low-Intensity Exercise for Diabetes Management—now available on Amazon—is your comprehensive guide to understanding how LISS can help you thrive.

What is LISS?

LISS might just be the best-kept secret in fitness, especially for those living with diabetes. Unlike high-intensity interval training (HIIT), which can be physically and mentally demanding, LISS is a gentler form of exercise that focuses on maintaining a steady pace for an extended period.

Think of it as the fitness equivalent of a relaxing stroll through a beautiful park rather than an exhausting sprint. Activities like brisk walking, swimming, cycling, and even light jogging fall into the LISS category. They’re not about breaking records—they’re about consistency, sustainability, and enjoyment.

Why LISS is a Game-Changer for Diabetes Management

1. A Steady Hand for Blood Sugar Control

Exercise is a powerful tool for managing diabetes, but not all exercises are created equal. High-intensity workouts, while beneficial for some, can cause unpredictable blood sugar fluctuations, particularly in people using insulin or certain medications.

LISS, on the other hand, provides a stable energy demand. This allows your body to use glucose gradually, resulting in more predictable blood sugar levels during and after your workout.

2. Improves Insulin Sensitivity Over Time

When you engage in regular LISS workouts, your muscles become more efficient at using glucose. This reduces insulin resistance, one of the root causes of type 2 diabetes. For those with type 1 diabetes, improved insulin sensitivity can mean lower overall insulin needs.

3. The Stress-Busting Bonus

We often underestimate the impact of stress on blood sugar control. Stress hormones like cortisol can cause blood sugar spikes, even if your diet and medication are perfectly managed. LISS exercises, like walking in nature or practicing yoga, are excellent for reducing cortisol levels and helping you feel more centered.

4. An Exercise for All Ages and Stages

Whether you’re new to exercise, recovering from an injury, or simply looking for something sustainable, LISS meets you where you are. It doesn’t demand peak physical fitness—just a willingness to start moving.

How to Make LISS Work for You

Incorporating LISS into your lifestyle is simpler than you might think. It doesn’t require expensive equipment or hours at the gym. Here are a few practical ways to get started:

Start Small, Build Consistency

Begin with a 10-15 minute walk after meals. Not only does this aid digestion, but it also helps reduce post-meal blood sugar spikes.
Gradually increase your walking duration as your endurance improves.

Explore Varied Activities

Cycling: Whether it’s on a stationary bike or out on a scenic trail, cycling is an excellent LISS activity. Aim for 30-45 minutes a few times a week.
Swimming: A low-impact, full-body workout that’s gentle on the joints. Swimming also incorporates mindfulness as you focus on rhythmic breathing.
Gentle Yoga: Combine movement and mindfulness for double the benefits.

Set Realistic Goals

The goal isn’t perfection but progress. Even 150 minutes of moderate weekly exercise can significantly improve blood sugar control and overall health.

The Science of LISS and Diabetes

LISS workouts don’t just feel good—they’re backed by science. Research shows that low-intensity exercise improves cardiovascular health, reduces inflammation, and enhances mental well-being, which are crucial for diabetes management.

Moreover, studies indicate that regular LISS can lower HbA1c levels, is a key measure of long-term blood sugar control, and helps mitigate the risk of diabetes-related complications such as neuropathy and heart disease.

My Journey with LISS

As someone living with type 1 diabetes for over four decades, I’ve tried it all—from high-intensity sports to structured workout regimens. But nothing has been as transformative, sustainable, and enjoyable as LISS.

It’s not just about physical benefits. Walking, cycling, and practicing yoga have become moments of mindfulness for me—an opportunity to reflect, relax, and reconnect with my body. This harmony of movement and peace has become a cornerstone of my holistic approach to thriving with diabetes.

The Bigger Picture: LISS as Part of a Holistic Strategy

LISS is more than just a workout—it’s a lifestyle shift. Pairing LISS with a low-carb diet and mindful living can create a powerful trifecta for managing diabetes. In Move for Life, I outline how to integrate these pillars into your daily routine for maximum impact.

Imagine this:

A morning walk to start your day energized and focused.
Mindful breathing or yoga to calm your mind before bed.
Delicious low-carb meals to fuel your body without blood sugar spikes.

Together, these habits create a ripple effect, improving your blood sugar and mental clarity, energy levels, and overall quality of life.

Ready to Transform Your Life?

LISS isn’t just an exercise—it’s an invitation to move your body with kindness and purpose. Whether you’re managing diabetes, seeking a sustainable fitness routine, or looking to reduce stress, LISS is a step in the right direction.

For more insights, practical tips, and motivation, explore our website. And don’t forget to grab your copy of Move for Life—a guide to transforming your health and mindset through low-intensity exercise.

Remember, every small step counts. Let’s start moving, one gentle stride at a time.

Move for Life: Transforming Diabetes Management with Gentle Exercise