Prediabetes Could Be Reversed With Exercise

Prediabetes is when your blood sugar levels are elevated, but not quite high enough to be classified as type 2 diabetes (at least not yet). For many, it serves as a red flag indicating that if you don’t make some lifestyle adjustments, your chances of developing type 2 diabetes, heart disease, and stroke go up.

On the flip side, Prediabetes typically doesn’t show any symptoms, and the only way to confirm it is through a blood test. The bright side is that in many cases, Prediabetes can be reversed quite effectively with the right lifestyle changes, managing your diet, and most importantly, getting some exercise. In fact, recent studies indicate that just 150 minutes of exercise each week can greatly help in reversing prediabetes.

Research

A new study featured in Cardiovascular Diabetology Endocrinology Reports shares some positive findings – Merely 150 minutes of exercise weekly can significantly reverse prediabetes and bring blood sugar levels back to normal.

Prediabetes Level

Prediabetes refers to a state where your blood sugar levels are elevated beyond the normal range, yet not high enough to be classified as diabetes. Typically, it is recognized by – Fasting blood glucose levels ranging from 100 to 125 mg/dL

Glycated hemoglobin (HbA1c) levels ranging from 5.7% to 6.4%. Results from an oral glucose tolerance test falling between 140 and 199 mg/dL after consuming glucose. If not addressed, prediabetes can swiftly advance to type 2 diabetes, a chronic (and largely irreversible) condition that may lead to heart disease, kidney failure, nerve
damage, and various other serious complications.

A recent research project looked into data from Colombian adults who were part of a cardiovascular risk program from 2019 to 2023. Participants started with a median HbA1c of 5.9%, which shows borderline blood sugar control. The researchers discovered that people who were active for over 150 minutes a week were four times more likely to reverse prediabetes and go back to normal glucose levels compared to those who were less active.

It shows that even a little bit of exercise just over two hours each week can significantly help in preventing diabetes.

What Is The Benefit

Exercise boosts the body’s capacity to utilize insulin efficiently, aiding in the regulation of blood sugar levels. Additionally,

Increases glucose absorption by muscles
Improves insulin sensitivity
Aids in lowering body weight and fat
Reduces blood pressure and cholesterol levels
Decreases inflammation and stress hormones

Which workout should do?

A review of 24 studies with almost 2,000 prediabetic patients found that the best results for controlling sugar and losing weight come from combining moderate-intensity aerobic exercise with low- to moderate-resistance training.
Aerobic exercises (or cardio) include activities like brisk walking, jogging, cycling, swimming, or dancing, while resistance training consists of weight lifting or bodyweight exercises such as squats and push-ups.

The study shows that aiming for 150 minutes of moderate physical activity each week is a realistic goal. You can break this down into 30 minutes a day, 5 days a week, or shorter sessions spread out over the week.

Exercise also aids in lowering other risk factors linked to diabetes, including:
Decreasing overall cholesterol and LDL (the “bad” cholesterol). Cutting down body mass index (BMI) and weight. Boosting blood pressure management. Improving heart health and muscle power

DISCLAIMER: This article is derived from information available in the public domain. It’s always a good idea to check your doctor before beginning any new routine.

Research

Prediabetes Level

What Is The Benefit

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