Adapted from BMJ 29 April 23 from Diabetes Care.
500 people with type one diabetes were randomised to three types of exercise and their blood sugars were monitored over a four week period.
Aerobic exercise led to the greatest fall in blood sugar compared to interval training or resistance training. In the 24 hours after exercise, regardless of the type of exercise, participants spent longer within a plasma glucose range of 3.9 to 10 mmol/l, compared to days when they did not exercise.
Adapted from Arthritis Care.
Four years of follow up in 3,000 adults found that osteoarthritis of the knee tended to worsen clinically and radiographically in people who gained weight. Conversely it improved in people who lost weight.
However, weight gain and loss had no apparent effect on osteoarthritis of the hip either symptomatically or on X ray.
Diabetes Diet 
My personal experience with blood sugars and exercise goes hand in hand with your post. For me heavy resistance training works the best. Read years (closer to decades) ago that while aerobic exercise may raise the metabolism it only does so for a short period after you stop. Been a while but I think it is about 30 minutes to an hour. Resistance weight training does so for much long although not as much. Metabolism does not hit the high of aerobic exercise but at the same time it doesn’t go back to base levels for far longer. My sugars look like they are having fun on the roller coaster unless I am doing my weight training. Why do I believe this? Aside from reading articles on it, I can see the results on my CGM. If I for some reason stop for more than a week, usually an injury, my roller coaster comes back, and I have to take more insulin to keep it down. While working out regularly, I have issues with low sugars until I get it dropped to a working level. As far as helping with insulin resistance, I was a power lifter in high school and have at least tried to keep up with since. When the doctor tried to get me on the pump, both times, we found it just didn’t work for as it could not deliver a small enough dose for the basal rate. First week on the first pump I was woken up by EMTs 5 out of 7 days because of lows. The one that really scared me was when their device said low. It went down to 18. A nurse once told me a dead person has a blood sugar of 30. Second pump was a sensor using algorithm powered pump and it also did the same thing. Doctor had me tested at that point to make sure I was actually type 1. I am but she then said I was insulin sensitive. Super insulin sensitive. I’ve always chalked it up to my heavy resistance weight training passion.
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