Reduce HbA1c :

Maintaining healthy blood sugar levels is very important to reduce the risk of diabetes and other related health issues. According to Doctor at Apollo Hospitals, different types of exercises have unique benefits for controlling long-term blood sugar levels, measured by HbA1c. He explained how walking and strength training can play a major role in keeping glucose levels in check.

Reduce HbA1c :

Doctor suggests that a 10-minute walk after each meal is one of the most effective ways to reduce blood sugar spikes. This short activity helps control the sudden rise in glucose that happens after eating, especially after dinner. When done regularly, this habit can reduce HbA1c levels by about 0.5 to 0.7 percent. It’s simple, sustainable, and suitable for people of all age groups.

On the other hand, a 40-minute morning walk before breakfast provides different benefits. Exercising on an empty stomach increases insulin sensitivity and helps in burning fat. Though it may not control post-meal glucose spikes as effectively as walking after meals, it can still reduce HbA1c levels by 0.3 to 0.5 percent. Morning walks are also good for weight control and overall metabolism.

Dr. Kumar also highlights the importance of strength training. Doing resistance or weight training for about 30 minutes, two to three times a week can bring long-term benefits. Strength training increases muscle mass, which helps the body use insulin more effectively and improves glucose absorption even at rest. With regular practice, HbA1c levels can drop by 0.5 to 1.0 percent.

For the best results, the doctor recommends combining both approaches short walks after meals and regular strength training. This balanced routine helps control immediate glucose spikes and also improves long-term sugar management.

A Harvard study supports these findings, stating that consistent physical activity helps lower blood sugar, improves heart health, and boosts overall well-being. Exercise, whether it’s walking or strength training, remains one of the most powerful natural ways to prevent diabetes and maintain good health.

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