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3 Helpful Exercises for Prediabetes

Just like a blinking light warns you of danger on an empty dark road, prediabetes is a warning from your body. It indicates that your blood glucose levels are higher than normal. Prediabetes is basically an indication that you could develop type II diabetes if you are not careful. Research suggests that if left untreated, 37% of individuals diagnosed with prediabetes are likely to develop diabetes in four years. One for the best ways to prevent this from happening is to exercise regularly. Let’s look at some top exercises for prediabetes.

Brisk Walking                                 

Experts suggest that regular physical exercise helps manage insulin levels better in the body. A minimum of 30 minutes of brisk walking or swimming, which are mainly moderate intensity exercises, should be done daily or at least five times a week.

Resistance Training/ Strength Training

Research indicates that resistance training without any dietary intervention improves the glucose tolerance in prediabetes individuals. Undertaking resistance training like using weights, resistance bands or even using one’s body weight helps lowers blood sugar levels in the body.

High-Intensity Interval Training

Studies indicate that there is a lot of evidence supporting the potential benefits high-intensity interval exercises for prediabetes. The interval training helps improve glucose control more acutely and over a longer period. Additionally, high-intensity interval training helps lower abdominal fat and increase the lower-body muscle mass. High-intensity exercise like aerobics or interval jogging for about 30 minutes, three to five times a week,  can be beneficial in managing prediabetes.

Sharda Agarwal

Sharda Agarwal

Co-founder, Sepalika. Nutritional Therapy Practitioner (Cert Awaited), Nutritional Therapy Association, USA
Sharda Agarwal is a qualified Functional Nutrition Therapy Practitioner. She first used dietary supplements to overcome a debilitating migraine she suffered for years. Since then she has studied the subjects of nutrition and nutrients extensively. She uses this to manage the health of her family at home and with Sepalika.
Sharda Agarwal

Latest posts by Sharda Agarwal (see all)

Tuso, P. (2014). Prediabetes and Lifestyle Modification: Time to Prevent a Preventable Disease. The Permanente Journal, 18(3), 88–93.

Bansal, N. (2015). Prediabetes diagnosis and treatment: A review. World Journal of Diabetes, 6(2), 296–303.

Eikenberg JD1, Savla J2, Marinik EL3, Davy KP3, Pownall J3, Baugh ME3, Flack KD3, Boshra S1, Winett RA4, Davy BM3. PLoS One. 2016 Feb 3;11(2):e0148009. doi: 10.1371/journal.pone.0148009. eCollection 2016.

Francois, M. E., & Little, J. P. (2015). Effectiveness and Safety of High-Intensity Interval Training in Patients With Type 2 Diabetes. Diabetes Spectrum : A Publication of the American Diabetes Association, 28(1), 39–44.

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Medical And General Disclaimer for
This article is intended for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. strongly recommends that you consult a medical practitioner for implementing any of the above. Results may vary from person to person.

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