Exercise as a Key to Reversing Prediabetes

Just 150 minutes of exercise per week can lower blood sugar levels and potentially reverse prediabetes.

Prediabetes, a condition characterized by higher-than-normal blood glucose levels, often precedes type 2 diabetes. With global increasing rates of diabetes—currently affecting over 6% of adults—prevention is more critical than ever.

Research indicates that engaging in at least 150 minutes of physical activity each week significantly reduces the risk of progressing from prediabetes to type 2 diabetes. This amount of exercise can quadruple the chances of restoring normal blood glucose levels.

In a study involving 130 adults with prediabetes, those who met the 150-minute weekly exercise threshold showed remarkable improvement. Over a year, 21.5% reverted to normal glucose levels, while 13.8% advanced to diabetes; most remained prediabetic.

Dr. David Cutler from Providence Saint John’s Health Center emphasized, "Diet, weight control, and exercise are the core strategies to combat prediabetes and prevent diabetes progression. Achieving 150 minutes of activity weekly provides a concrete, achievable goal."

Factors like obesity (BMI >25) and higher HbA1c levels (>6%) can lower the likelihood of remission, underscoring the importance of weight management and blood sugar control.

Lucy Chambers from Diabetes UK highlighted, "While some factors such as age or genetics are unchangeable, lifestyle modifications—more physical activity, healthier diet, and weight management—can significantly reduce the risk of developing type 2 diabetes."

This research underscores the vital role of consistent physical activity in managing prediabetes and preventing the onset of diabetes, reinforcing the importance of small, sustainable lifestyle changes.

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