How Much Can Exercise Lower A1C?

What Is the Impact of Exercise on A1C?

Regular exercise can significantly lower your A1C levels by improving insulin sensitivity and helping your body use glucose more effectively. Studies show that consistent physical activity can reduce A1C by 0.5% to 1%, depending on the intensity and duration of the exercise.

How Does Exercise Help?

Exercise helps lower A1C by:

• Improving insulin sensitivity, allowing your cells to use glucose more efficiently.
• Burning excess glucose in the bloodstream for energy.
• Reducing body fat, which is linked to better blood sugar control.

What Types of Exercise Are Best?

• Aerobic Exercise: Activities like walking, running, cycling, or swimming for at least 30 minutes a day, 5 days a week.
• Strength Training: Lifting weights or resistance exercises 2-3 times a week to build muscle, which helps regulate blood sugar.
• High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by rest periods, which can be particularly effective for lowering A1C.

How Much Exercise Is Needed?

For optimal results, aim for:

• 150 minutes of moderate-intensity aerobic exercise per week (e.g., brisk walking).
• 75 minutes of vigorous-intensity aerobic exercise per week (e.g., running).
• Strength training at least 2 days a week.

Tips for Success

• Start slowly and gradually increase intensity to avoid injury.
• Monitor your blood sugar before and after exercise, especially if you take insulin or medications.
• Stay consistent—regular exercise is key to seeing long-term improvements in A1C.