Movement improves how your body handles glucose. Here's what the evidence says works — and how to actually stick with it.
Physical activity lowers blood sugar in two ways: directly, by pulling glucose out of the bloodstream into working muscles, and indirectly, by improving insulin sensitivity for hours to days afterward. Both effects compound over time to lower A1C.
You don't need to become an athlete. Consistent, moderate activity moves the needle.
"Moderate" means you can talk but not sing while doing it. Brisk walking, swimming laps, cycling on flat ground, gardening, and dancing all qualify.
Cardio directly consumes glucose and improves cardiovascular health — a big deal for anyone with diabetes, since cardiovascular disease is the leading cause of diabetes-related complications.
Often overlooked, strength training is arguably the most underrated intervention for A1C. Muscle is the body's largest glucose sink — more muscle means more storage capacity for the glucose you eat, and better insulin sensitivity overall.
Two sessions per week targeting all major muscle groups is enough to see meaningful change. You don't need to train like a bodybuilder.
Check with your doctor before starting a new exercise program, especially if you use insulin or sulfonylurea medications (which can cause hypoglycemia during activity). Start slowly, monitor blood glucose before and after workouts initially, and carry fast-acting carbs in case of a low.
Consistent exercise can reduce A1C by roughly 0.5 to 0.7 percentage points over 3-6 months, comparable to some medications. Combined with dietary changes, the effect is larger. See our guide to eating well.