The A1C test, or glycated hemoglobin, provides a snapshot of a person’s average blood sugar level over the preceding two to three months. Glucose circulating in the bloodstream naturally binds to hemoglobin, the oxygen-carrying protein in red blood cells. A higher A1C percentage indicates that blood sugar levels have been consistently elevated. Incorporating regular physical activity is a foundational, non-pharmacological strategy that can significantly help in lowering A1C levels. Studies have shown that exercise can lead to a substantial reduction in this long-term blood sugar marker, improving metabolic health alongside prescribed medications or dietary changes.
How Physical Activity Impacts Glucose Levels
The primary benefit of physical activity on blood sugar is its powerful effect on the body’s muscle cells. Exercise immediately increases the demand for energy, prompting muscles to seek out glucose from the bloodstream. This rapid uptake is facilitated by two distinct, complementary biological pathways.
One crucial mechanism involves improving the body’s response to the hormone insulin, known as increased insulin sensitivity. When a person exercises consistently, their muscle cells become more receptive to insulin signals. This allows existing insulin to more effectively move glucose out of the blood and into the cells where it can be used or stored.
The second mechanism operates independently of insulin, unique to muscle contraction. During exercise, muscle cells activate an energy-sensing enzyme called AMP-activated protein kinase (AMPK). This activation triggers the movement of glucose transporter proteins from the cell’s interior to its surface. These newly exposed transporters pull glucose directly from the bloodstream into the muscle cell for fuel, immediately lowering circulating blood sugar.
Types of Movement for Optimal A1C Improvement
To achieve the best results in managing A1C, a combination of two main types of movement is recommended. Aerobic exercise, often called cardio, includes activities like brisk walking, cycling, or swimming, which are excellent for immediate glucose utilization. Engaging in these activities uses up energy stores, enhances insulin sensitivity for hours afterward, and helps flatten daily blood sugar spikes.
Resistance training involves movements like lifting weights, using resistance bands, or performing bodyweight exercises. This supports the goal of building and maintaining muscle mass, which creates a larger reservoir for glucose storage within the body. More muscle tissue provides more capacity for glucose uptake when it is pulled from the bloodstream, serving as a long-term strategy for improving A1C.
Current guidelines recommend engaging in both types of exercise, as the benefits are additive. A regimen including at least 150 minutes of moderate-intensity aerobic activity each week, combined with two to three sessions of resistance training, yields the most significant reduction in A1C levels. This combination addresses both the immediate need for blood sugar clearance and the long-term need for better glucose storage capacity.
Safety and Monitoring During Exercise
While exercise is immensely beneficial, individuals with blood sugar management concerns, especially those using insulin or certain medications, must prioritize acute safety. The most immediate risk is hypoglycemia, or dangerously low blood sugar, which can occur during or hours after activity. This risk is highest when exercise is performed with active insulin circulating in the system.
Conversely, some intense or short-duration activities can cause a temporary rise in blood sugar, known as hyperglycemia, due to the release of stress hormones. Therefore, monitoring blood glucose levels is a necessary precaution before, and sometimes during, exercise. Testing blood sugar 15 to 30 minutes prior to a workout helps determine if a small carbohydrate snack is needed to prevent a drop.
For any prolonged session, checking blood sugar every 30 minutes is advised to track trends and adjust activity. It is important to carry a source of fast-acting carbohydrates, such as glucose tablets or juice, to treat unexpected low blood sugar immediately. Staying adequately hydrated before and during the workout also supports overall metabolic stability.
Consistency and Long-Term A1C Goals
The positive changes in insulin sensitivity achieved through exercise are temporary, often lasting between 24 and 48 hours after a single session. This means that consistency and frequency are the most influential factors for achieving long-term A1C improvement. Skipping more than two days between sessions can cause a noticeable decline in the effectiveness of the muscle cells’ glucose uptake mechanisms.
Integrate physical activity into a regular weekly schedule, aiming for the minimum recommendation of 150 minutes of moderate aerobic exercise and two days of resistance training. This consistent effort maintains elevated insulin sensitivity and keeps the muscle’s glucose transporters responsive. Exercise is a form of chronic disease management that requires daily or near-daily adherence to produce sustained results.
Before beginning any new exercise regimen, consult a healthcare professional to discuss how physical activity may affect medication dosages. A doctor can help tailor specific A1C goals and adjust insulin or other glucose-lowering treatments to safely accommodate the increased physical activity. This personalized planning ensures the exercise program is both effective and safe for managing chronic blood sugar levels.