Different forms of exercise play a crucial role in managing blood sugar levels, but their impact on long-term glucose control, measured by HbA1c, can vary significantly. Research shows that timing, type, and consistency of activity determine how effectively they help regulate blood sugar or diabetics risk.Best exercises for reducing HbA1C levels?
Citing various research, Dr Sudhir Kumar, a neurologist at Apollo Hospitals and who himself is a fitness enthusiast, said that a simple 10-minute walk after each meal is one of the most effective ways to blunt glucose spikes, especially after dinner when post-meal sugar levels tend to peak. This brief activity targets the period of highest glucose rise, improving overall daily glucose averages. When done consistently, the CMC Vellore-trained doctor, said it can reduce HbA1c levels or diabetics risk by about 0.5–0.7%. It is an easy and sustainable strategy that delivers strong results, particularly for those aiming to control post-meal sugar fluctuations.
A 40-minute walk in the morning before breakfast, on the other hand, he said, offers slightly different benefits. Exercising in a fasted state enhances insulin sensitivity and promotes fat burning, which supports overall metabolic health. However, it may not be as effective in curbing post-meal glucose peaks during the day. Regular morning walks can still lead to a moderate HbA1c reduction of about 0.3–0.5%, making them a valuable component of a balanced fitness routine, especially for individuals focusing on weight management and general metabolic improvement.
How strength training will help it?
Strength training, the Hyderagad-based Apollo doctor said, offers the most significant long-term benefits for glucose control. Engaging in 30-minute resistance or weight-training sessions two to three times a week helps build muscle mass, which in turn boosts insulin sensitivity and facilitates better glucose uptake even during rest. When practiced consistently, strength training can lower HbA1c levels by 0.5–1.0%, making it one of the most effective exercise types for sustained glycemic stability.
The ideal approach, the doctor said, for optimal results combines both strategies—short walks after meals to manage immediate glucose spikes and strength training several times a week to improve long-term metabolic control. This dual approach provides the most comprehensive benefit for reducing HbA1c and maintaining overall metabolic health.What Harvard study suggestsA Harvard study highlights that exercise is one of the most powerful tools for managing diabetes and improving overall health. Regular physical activity helps control body weight, lowers blood pressure, reduces harmful LDL cholesterol and triglycerides, and boosts healthy HDL cholesterol. It also strengthens muscles and bones, eases anxiety, and enhances general well-being. For people with diabetes, exercise provides additional advantages by lowering blood glucose levels and improving insulin sensitivity, helping to fight insulin resistance.Research findings show that consistent exercise can reduce HbA1c levels by around 0.7 percentage points in people with diabetes—regardless of their weight, medications, or diet. Both aerobic and resistance training are equally effective in improving blood sugar control, while combining the two offers even greater benefits. In older adults with abdominal obesity and a risk of diabetes, such exercise routines also significantly reduced insulin resistance.
The study also found that people with diabetes who walked at least two hours per week had a lower risk of heart disease, and those exercising three to four hours weekly saw an even greater reduction. Women who engaged in at least four hours of moderate or vigorous activity weekly lowered their heart disease risk by 40%, even after adjusting for weight, smoking, and other factors.
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