150 minutes of exercise per week could help reverse prediabetes

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:

  1. Improves Insulin Sensitivity – Exercise helps muscles use glucose more effectively, lowering blood sugar levels.
  2. Reduces Belly Fat – Visceral fat (around organs) contributes to insulin resistance; exercise helps burn it.
  3. Lowers Blood Sugar – Physical activity helps clear excess glucose from the bloodstream.
  4. 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:

https://www.news-medical.net/news/20250629/Just-150-minutes-of-exercise-a-week-could-reverse-prediabetes.aspx

https://www.medicalnewstoday.com/articles/150-minutes-of-exercise-per-week-could-help-reverse-prediabetes

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/just-150-minutes-of-exercise-a-week-could-reverse-prediabetes/articleshow/122154898.cms

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https://mygenericpharmacy.com/category/disease/diabetes

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