Exercising for just 150 minutes per week may help decrease blood sugar levels and reverse prediabetes, a condition where the body struggles to regulate glucose. The global prevalence of type 2 diabetes is on the rise, leading to serious complications like heart disease, blindness, and kidney failure if left unmanaged.
Prediabetes, an early stage of type 2 diabetes, occurs when blood sugar levels are elevated but not as high as in full-fledged diabetes. A recent study suggests that regular exercise can prevent the progression of prediabetes and even bring blood sugar back to healthy levels.
The World Health Organization underscores the significance of maintaining a healthy weight and staying active in preventing prediabetes from developing into type 2 diabetes. By engaging in physical activity for just over 2 hours a week, individuals with prediabetes can potentially reverse their condition, reducing the risk of developing type 2 diabetes.
The health impact of diabetes is substantial, increasing the likelihood of various diseases and a decreased quality of life. Preventing or reversing prediabetes is crucial, as a significant percentage of individuals with prediabetes may progress to type 2 diabetes.
A recent study followed 130 participants in a cardiovascular risk program, finding that over 20% of them successfully reversed their prediabetes within a year of regular exercise. The participants, mostly over 18 years old, were regularly monitored by healthcare specialists to track their progress and assess insulin resistance using the glucose/triglyceride index.
A study conducted on individuals with prediabetes found that during the follow-up period, 21.5% of participants returned to normal blood glucose levels, 13.8% progressed to type 2 diabetes, and 64.6% remained prediabetic. Engaging in 150 minutes of exercise per week was shown to be the most effective in reversing prediabetes. Physical activity exceeding this threshold significantly increased the chances of reverting to normal blood glucose levels.
Dr. David Cutler emphasized the importance of diet, weight management, and exercise for a healthy life, advocating for the target of 150 minutes of exercise weekly. Factors such as having a BMI over 25 and elevated HbA1c levels were identified as decreasing the likelihood of reversing prediabetes. Despite efforts in diet, weight loss, and exercise, only a fraction of the participants achieved remission from prediabetes.
Maintaining HbA1c levels below 6.0% was highlighted as a crucial factor in reversing prediabetes, as it is linked to insulin resistance. Monitoring the glucose/triglyceride index was suggested as a cost-effective method to predict the risk of prediabetes and type 2 diabetes. While certain risk factors cannot be altered, increasing physical activity, improving dietary habits, and managing weight can significantly reduce the risk of type 2 diabetes.
Lucy Chambers from Diabetes UK expressed optimism, emphasizing that there is still an opportunity to reverse prediabetes before it progresses to type 2 diabetes. Making small, sustainable lifestyle changes with the support of healthcare professionals can yield long-term health benefits.
