Can Exercise Lower A1C? How Much It Helps and 4 Best Types
If your last A1C came back higher than you hoped, exercise is one of the most powerful tools you have, and it doesn’t require a gym membership. Research shows regular activity can bring A1C down by an amount similar to some diabetes medicines. Here’s how much it helps, which types of exercise work and how to start safely.
Quick answer: Can exercise lower A1C? Yes. A review of 47 clinical trials published in JAMA found that structured exercise lowered A1C by an average of 0.67 percentage points in people with type 2 diabetes, and by 0.89 points with more than 150 minutes a week, as reported by ScienceDaily. Both aerobic exercise and strength training help.
Can Exercise Lower A1C? What the Research Shows
A1C reflects your average blood sugar over about three months. When you exercise, your muscles pull glucose out of your blood for fuel, and your body becomes more sensitive to insulin for hours afterward. Over weeks and months, that shows up as a lower A1C.
The 2011 JAMA analysis led by Daniel Umpierre pooled 47 randomized trials with 8,538 people with type 2 diabetes:
| Type of program | Average A1C drop |
|---|---|
| Structured exercise, overall | 0.67 percentage points |
| More than 150 minutes a week | 0.89 points |
| 150 minutes a week or less | 0.36 points |
| Aerobic exercise | 0.73 points |
| Strength training | 0.57 points |
| Physical activity advice alone | No significant change |
| Activity advice plus diet changes | 0.58 points |
The takeaway: actually doing regular, structured exercise works far better than being told to be more active, and more weekly minutes bring bigger results. For context on what your number means, see our guide to normal A1C levels.
How Much Exercise Do You Need to Lower A1C?
The American Diabetes Association’s physical activity recommendations, summarized by Today’s Dietitian, are:
- Aerobic exercise: at least 150 minutes a week of moderate to vigorous activity, with no more than two days in a row without exercise.
- Strength training: two to three nonconsecutive days a week.
- Break up sitting: about three minutes of light activity every 30 minutes.
- Flexibility and balance: two to three sessions a week of activities like yoga or tai chi for older adults.
Best Types of Exercise to Lower A1C
Brisk Walking and Other Aerobic Exercise
Walking, cycling, swimming and dancing all count. Aerobic exercise showed the largest average A1C drop in the JAMA review. Learn how much counts in our guide on whether walking is good exercise.
Strength Training
Building muscle gives your body more places to store and use glucose. Use weights, resistance bands or body-weight moves like squats and push-ups. Our guide to sets and reps to build muscle can help you plan.
Short Walks After Meals
Even a 10- to 15-minute walk after eating helps your muscles use the glucose from your meal and can blunt blood sugar spikes.
Yoga and Balance Work
Yoga adds flexibility, balance and stress relief, and it can build some strength too; see whether yoga can build muscle.
How Long Does It Take for Exercise to Lower A1C?
Blood sugar can drop during and right after a workout, but A1C changes more slowly because it reflects about three months of blood sugar. Most people need to be consistent for around three months before a repeat A1C test shows the full effect. If you have prediabetes, see how long it takes to reverse prediabetes.
Exercise Safety Tips for People With Diabetes
- Talk with your doctor first if you’re starting a new routine, especially if you have heart disease, eye disease or nerve damage.
- Watch for low blood sugar if you take insulin or a sulfonylurea. Check your blood sugar before and after exercise and carry a fast-acting carb, like glucose tablets.
- Protect your feet: wear well-fitting shoes and check your feet for blisters or sores.
- Stay hydrated, especially in hot weather.
- Start slowly and build up to 150 minutes over several weeks.
Frequently Asked Questions
How much can exercise lower A1C?
In a JAMA review of 47 trials, structured exercise lowered A1C by about 0.67 percentage points on average, and by 0.89 points with more than 150 minutes a week.
What is the best exercise to lower A1C?
Both aerobic exercise and strength training work, and combining them gives broad benefits. Brisk walking is an easy, effective place to start.
Can walking alone lower A1C?
Yes. Regular brisk walking is aerobic exercise, which showed the biggest average A1C drop in research. Aim for at least 150 minutes a week.
Can exercise lower A1C without losing weight?
Yes. Exercise improves how your muscles use glucose and how sensitive you are to insulin, even before you lose weight.
How long after starting exercise will my A1C go down?
A1C reflects about three months of blood sugar, so it usually takes around three months of consistent exercise to see the full change on a test.
The Bottom Line
Can exercise lower A1C? Yes, by about 0.7 percentage points on average, and more with over 150 minutes a week. Combine brisk walking or other aerobic activity with strength training two to three times a week, break up long periods of sitting and stay consistent for at least three months. Check with your doctor about blood sugar safety if you take insulin or other diabetes medicines.
Sources
- Summary of the 2011 JAMA review of exercise and A1C, ScienceDaily
- The Latest Physical Activity Recommendations for People With Diabetes, Today’s Dietitian
Sources accessed October 7, 2026. This article is general information and isn’t a substitute for advice from your doctor.
