150 minutes of exercise per week could help reverse prediabetes
Yes! Research shows that 150 minutes of moderate-intensity exercise per week (about 30 minutes, 5 days a week) can significantly improve insulin sensitivity and help reverse prediabetes. Here’s how it works:
How Exercise Helps Reverse Prediabetes:
- Improves Insulin Sensitivity – Exercise helps muscles use glucose more effectively, lowering blood sugar levels.
- Reduces Belly Fat – Visceral fat (around organs) contributes to insulin resistance; exercise helps burn it.
- Lowers Blood Sugar – Physical activity helps clear excess glucose from the bloodstream.
- Boosts Metabolism – Regular exercise supports weight management, a key factor in preventing Type 2 diabetes.
Best Types of Exercise for Prediabetes:
- Aerobic Exercise (Brisk walking, cycling, swimming) – Helps burn glucose and improve heart health.
- Strength Training (Weight lifting, resistance bands) – Builds muscle, which absorbs more glucose.
- HIIT (High-Intensity Interval Training) – Short bursts of intense exercise can improve insulin sensitivity quickly.
Additional Tips to Reverse Prediabetes:
- Combine exercise with a healthy diet (low in refined carbs, high in fiber & protein).
- Lose 5-7% of body weight if overweight—this can cut diabetes risk by 58%.
- Monitor blood sugar levels to track progress.
- Reduce sedentary time (take short walks after meals).
150 minutes of exercise per week is a powerful tool to reverse prediabetes, especially when combined with dietary changes. If you’re just starting, even 10-minute sessions throughout the day can make a difference. Always consult a doctor before beginning a new fitness plan.
Reference:
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