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Prediabetes is a condition where blood sugar levels are higher than normal but not yet in the diabetic range. Regular physical activity can help manage and improve blood sugar levels, reducing the risk of developing type 2 diabetes. Incorporating exercise into daily routines is an effective strategy for those with prediabetes.
Benefits of Exercise for Prediabetes
Engaging in physical activity helps muscles use glucose more efficiently, which lowers blood sugar levels. Exercise also promotes weight loss, improves insulin sensitivity, and boosts overall cardiovascular health. These benefits collectively reduce the progression from prediabetes to diabetes.
Types of Effective Exercises
Both aerobic and resistance exercises are beneficial for managing blood sugar. Aerobic activities increase heart rate and include walking, cycling, swimming, and jogging. Resistance training, such as weightlifting or bodyweight exercises, helps build muscle mass, which enhances glucose uptake by muscles.
Exercise Recommendations
Adults with prediabetes should aim for at least 150 minutes of moderate-intensity exercise per week. This can be divided into sessions of 30 minutes, five days a week. It is important to start gradually and consult with a healthcare provider before beginning a new exercise routine.
- Walk briskly for 30 minutes daily
- Include resistance exercises twice a week
- Incorporate stretching to improve flexibility
- Stay consistent with physical activity
- Monitor blood sugar levels regularly