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Managing prediabetes involves lifestyle changes, with exercise playing a key role. Regular physical activity can help control blood sugar levels and improve overall health. Understanding the essentials of exercise can support those at risk of developing type 2 diabetes.
Benefits of Exercise for Prediabetes
Exercise helps increase insulin sensitivity, allowing the body to use blood sugar more effectively. It also aids in weight management, which is crucial for reducing the risk of progressing to diabetes. Consistent activity can improve cardiovascular health and boost energy levels.
Types of Effective Exercises
Both aerobic and resistance training are beneficial. Aerobic activities include walking, cycling, and swimming, which help burn calories and improve heart health. Resistance exercises, such as weight lifting or bodyweight workouts, build muscle mass and enhance glucose uptake.
Exercise Recommendations
Adults should aim for at least 150 minutes of moderate-intensity aerobic activity weekly. Incorporating strength training exercises two or more days a week is also recommended. Starting slowly and gradually increasing intensity can help prevent injury and improve adherence.
- Walk briskly for 30 minutes daily
- Include resistance exercises twice a week
- Stretch before and after workouts
- Stay consistent with activity levels