Managing blood sugar levels is crucial for overall health, particularly for individuals living with diabetes
or prediabetes. But for non-diabetics, being aware of your A1C or blood glucose can be important to
help you achieve your goals. Among the various lifestyle interventions available, exercise stands out as
one of the most effective and accessible ways to regulate blood sugar and improve long-term markers
like A1C. Whether you’re trying to prevent diabetes, manage existing diabetes, or simply maintain stable
blood sugar levels, incorporating regular physical activity into your routine can make a profound
difference.
In this article, we’ll explore how exercise impacts blood sugar levels in both the short and long term,
with a particular focus on its effects on A1C, a key indicator of average blood glucose over time.
Understanding Blood Sugar and A1C
Before diving into the effects of exercise, it’s important to understand the basics of blood sugar and
A1C.
Blood Sugar Levels: Blood sugar, or blood glucose, is the primary source of energy for your
body’s cells. After eating, your blood sugar rises as carbohydrates are broken down into glucose.
Insulin, a hormone produced by the pancreas, helps transport glucose from your bloodstream
into your cells to be used for energy or stored for later use.
A1C: The A1C test measures your average blood glucose levels over the past two to three
months. It provides a broader picture of your blood sugar control and is often used to diagnose
and monitor diabetes. A higher A1C indicates consistently elevated blood sugar levels, which can
lead to complications over time. A target A1C of below 7% is typically recommended for most
individuals with diabetes, though goals can vary depending on individual circumstances.
How Exercise Affects Blood Sugar Levels
Exercise has an immediate and long-term impact on blood glucose levels. Here’s how:
1. Immediate Effects on Blood Sugar
During exercise, your muscles use glucose for energy, drawing it out of your bloodstream. As a
result, physical activity typically lowers blood sugar levels. This effect is NOT dependent on
insulin, so can work well for a person who is diabetic or insulin resistant (prediabetic). This effect
is especially noticeable during aerobic exercises like walking, jogging, cycling, and swimming,
which are sustained activities that use large muscle groups. This effect is also seen in resistance
training and high-intensity interval training (HIIT). The added benefit or these higher intensity
workouts, however, is that they also have a lasting impact, lowering your glucose levels over the
next 24 hours or more by making your body more sensitive to insulin and helping your muscles
absorb glucose more effectively.
The degree to which your blood sugar drops depend on the intensity and duration of your
workout. A moderate, consistent exercise routine can lead to a gradual reduction in blood
glucose, while more intense workouts may cause larger, more rapid drops. For people with
diabetes, it’s important to monitor blood sugar before, during, and after exercise to avoid
hypoglycemia (low blood sugar). Talk to your doctor about how to manage this. A constant
glucose monitor (CGM) might be right for you.
The Long-Term Impact of Exercise on A1C
Regular exercise has a significant impact on reducing A1C levels, making it one of the most effective
tools for long-term diabetes management and prevention.
1. Sustained Blood Sugar Control
Studies consistently show that regular physical activity can reduce A1C levels by 0.5% to 1%, a
substantial improvement considering that even a 1% reduction in A1C can lower the risk of
diabetes-related complications. This improvement is due to a combination of enhanced insulin
sensitivity, more efficient glucose uptake by muscles, and overall better metabolic health.
For non- diabetics, having a lower A1C has been linked to improved cellular function, better
healing and improved longevity- more than enough reason to want a lower A1C.
2. Weight Management
Maintaining a healthy weight is crucial for managing blood sugar levels and A1C. Exercise,
particularly when combined with a balanced diet, is effective for weight loss and maintaining
weight loss over time. As weight decreases, insulin sensitivity often improves, leading to better
blood glucose control and lower A1C levels.
3. Prevention of Diabetes Progression
For individuals with prediabetes, regular exercise can significantly reduce the risk of developing
type 2 diabetes. By lowering A1C and improving blood sugar control, exercise plays a preventive
role, delaying or even preventing the onset of diabetes.
4. Types of Exercise for Lowering A1C
Both aerobic and resistance training are effective in lowering A1C levels. Combining these two
forms of exercise—known as cross-training—can yield even better results. Aerobic exercises like
brisk walking, swimming, or cycling improve cardiovascular fitness and help with overall glucose
control. Resistance training, such as weightlifting or bodyweight exercises, builds muscle, which
increases glucose uptake and improves insulin sensitivity. Incorporating flexibility and balance
exercises, such as yoga or Pilates, can further enhance overall health and support a well-
rounded fitness routine.
Practical Tips for Managing Blood Sugar and A1C Through Exercise
1. Consistency is Key
To see sustained benefits in blood sugar control and A1C levels, consistency is essential. Aim for
at least 150 minutes of moderate-intensity exercise per week, spread across most days.
Incorporate both aerobic and strength training exercises into your routine for maximum impact.
2. Monitor Your Blood Sugar Levels
Especially for individuals with diabetes, it’s important to monitor blood sugar levels before and
after exercise. This helps you understand how different types of exercise affect your glucose
levels and allows you to make adjustments if necessary.
3. Stay Hydrated and Fuel Properly
Dehydration can affect blood sugar levels, so make sure to stay well-hydrated before, during,
and after exercise. Additionally, fueling your body with balanced meals that include protein,
healthy fats, and complex carbohydrates ensures that you have the energy needed for effective
workouts while maintaining stable blood sugar levels.
4. Start Slow and Build Up
If you’re new to exercise or have been inactive for a while, start with low-impact activities and
gradually increase the intensity and duration as your fitness improves. This approach reduces
the risk of injury and helps you establish a routine that’s sustainable in the long term.
Conclusion: Exercise as a Cornerstone of Blood Sugar and A1C Management
Exercise is one of the most powerful tools for managing blood sugar and lowering A1C levels. Whether
you’re aiming to prevent diabetes, control existing diabetes, or simply maintain stable blood glucose,
regular physical activity can make a profound difference. By incorporating a balanced mix of aerobic and
resistance exercises into your routine, you can improve insulin sensitivity, reduce blood sugar levels, and
achieve meaningful reductions in A1C. While medication and diet are important, exercise remains a
cornerstone of diabetes management and overall metabolic health.
Dr. Jordan Glenn
