06/12/2025
How to Naturally Lower Your A1C Through Exercise: A St. Louis Fitness Expert’s Guide
Managing your A1C level isn’t just about cutting sugar or taking medication—it’s about creating a lifestyle that supports your body from the inside out. As a fitness coach based right here in the Central West End of St. Louis, I’ve helped clients from all walks of life lower their A1C and transform their health naturally. And I’m not just speaking from professional experience—I’ve lived it myself. Several years ago, I was diagnosed with elevated A1C levels, and through consistent exercise, mindful eating, and holistic wellness practices, I brought my numbers down without relying on medication.
With over a decade in the health and wellness industry, I’ve seen firsthand how movement, mindset, and nutrition can change lives. Whether you’re prediabetic, managing type 2 diabetes, or simply trying to prevent it, this guide will walk you through how consistent movement and personalized fitness can become your most powerful tools.
What Is A1C and Why Should You Care?
Your A1C is a blood test that shows your average blood glucose levels over the past 2 to 3 months. It’s different from a finger prick test—this one gives a longer-term picture of how your blood sugar is behaving. According to the American Diabetes Association, an A1C below 5.7% is considered normal, 5.7%-6.4% indicates prediabetes, and 6.5% or higher signals diabetes.
The higher your A1C, the more likely you are to experience complications such as fatigue, poor circulation, nerve damage, and cardiovascular issues. The good news? Research shows you can lower your A1C significantly with lifestyle changes, especially exercise.
How Exercise Affects Blood Sugar
Here’s how it works: when you move your body, especially during strength training or cardio workouts, your muscles use glucose (sugar) for energy. This means less sugar circulating in your bloodstream. Regular workouts also improve your insulin sensitivity, helping your body use insulin more efficiently over time.
According to the CDC, physical activity is one of the best ways to lower blood sugar and keep A1C levels in check. Studies from Harvard Health confirm that people who exercise regularly can drop their A1C by up to 1%, which may be enough to move out of the danger zone altogether.
Best Types of Exercise to Lower A1C
Not all workouts are created equal when it comes to blood sugar control. The key is finding what works for your body, your schedule, and your current health status. Here are the top types of movement I recommend to my clients:
1. Walking
Don’t underestimate the power of a 20- to 30-minute walk after meals. It can significantly blunt blood sugar spikes and is gentle on the joints.
2. Resistance Training
Strength training 2 to 3 times a week helps build lean muscle, which improves insulin sensitivity. You can use free weights, resistance bands, or your own body weight.
3. High-Intensity Interval Training (HIIT)
Short bursts of intense activity followed by rest periods burn calories fast and improve cardiovascular health. HIIT has been shown to reduce insulin resistance in a shorter amount of time compared to steady-state cardio.
4. Functional Movement & Core Training
Exercises that improve mobility, posture, and balance help keep you active and pain-free, supporting your overall consistency.
Real Results From a St. Louis Perspective
Many of my clients at 4255 Laclede Ave in the heart of the Central West End have come in feeling frustrated, confused, or even ashamed of their health status. But with a customized plan, accountability, and real-world tools, they’ve turned things around.
I’ve seen A1C scores drop from 9.1% to 6.4% in just a few months through focused boot camp training, nutrition tweaks, and consistent encouragement. Everybody is different, and that’s why personal attention is key.
The Lifestyle Piece
Exercise is powerful, but it works even better when paired with: - Hydration - Consistent sleep - Whole foods (especially fiber-rich veggies and lean protein) - Stress management techniques like breathwork or meditation
It’s not about doing everything perfectly—it’s about taking consistent, empowering steps in the right direction.
Ready to Take the First Step?
If you’re in St. Louis and ready to take control of your A1C, your energy, and your lifestyle, I’d love to meet you.
📍 Visit me at 4255 Laclede Ave, St. Louis, MO 63108
Located in the lower level of Dr. Gerdine Chiropractic Rehabilitation Center
🎁 Schedule your FREE health and fitness consultation here:
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Let’s take this journey together, because your health is worth the investment.
