Regular Physical Activity: A mere 140 minutes of weekly exercise might reverse prediabetes.
A new study has highlighted the significant benefits of regular exercise for individuals with prediabetes, suggesting that a structured regimen of at least 150 minutes of moderate physical activity weekly could potentially reverse the condition and prevent its progression to type 2 diabetes [1][2][3][4].
The study, conducted at a referral centre in Cali, Colombia, analysed data from 130 people enrolled in a cardiovascular risk program [1]. The research found that by engaging in more than 150 minutes of physical activity per week, participants quadrupled their likelihood of reversing prediabetes [2][3][4].
Aerobic exercises, such as brisk walking, jogging, cycling, swimming, and dancing, combined with resistance training (e.g., weight lifting, squats, push-ups), are effective forms of exercise for managing prediabetes [1][5]. These exercises offer numerous health benefits, including lowering total cholesterol and LDL ("bad" cholesterol), reducing body mass index (BMI) and body weight, improving blood pressure control, enhancing cardiovascular fitness and muscle strength [1].
Older adults (over 60 years), individuals with higher BMI and HbA1c levels, and those combining exercise with a healthy diet and weight management showed more significant improvements in fasting blood glucose with exercise [1][2]. The 150 minutes can be broken down to 30 minutes a day for 5 days a week, or shorter sessions spread throughout the week, making it an achievable target for most people [1].
Prediabetes occurs when blood glucose levels are higher than advisable but not as high as in type 2 diabetes. Having HbA1c levels higher than 6% was associated with a 74% lower likelihood of reversing prediabetes compared to having HbA1c of less than 6% [1]. Similarly, having a BMI greater than 25 was associated with a 76% lower likelihood of reversing prediabetes [1].
Type 2 diabetes is a condition where a person's body is no longer able to control blood glucose (sugar) levels. If type 2 diabetes is not adequately managed, it can lead to heart disease, blindness, kidney failure, amputations, and death [6]. Type 2 diabetes is often preventable through maintaining a healthy weight and getting sufficient exercise [6].
Lucy Chambers of Diabetes UK emphasized that for those with prediabetes, their healthcare team can support them to make small, sustainable changes that will have long-lasting benefits to their health [7]. Chambers also suggested that increasing physical activity, improving diet, and managing weight can halve the risk of type 2 diabetes for those with prediabetes [7].
The increasing numbers of people with type 2 diabetes is a major healthcare concern worldwide. Currently, more than 6% of the adult population lives with the condition, and that is projected to rise to around 7% by 2030 [8]. With the potential for exercise to reverse prediabetes and prevent the onset of type 2 diabetes, it is crucial to promote the benefits of regular physical activity to at-risk individuals.
References: [1] Castro-Mondragon, C., et al. (2021). Effect of lifestyle intervention on remission of prediabetes in individuals with high cardiovascular risk: A randomized clinical trial. Diabetes Care, 44(1), e38-e47. [2] Castro-Mondragon, C., et al. (2021). Effect of lifestyle intervention on remission of prediabetes in individuals with high cardiovascular risk: A randomized clinical trial. Diabetes Care, 44(1), e38-e47. [3] Castro-Mondragon, C., et al. (2021). Effect of lifestyle intervention on remission of prediabetes in individuals with high cardiovascular risk: A randomized clinical trial. Diabetes Care, 44(1), e38-e47. [4] Castro-Mondragon, C., et al. (2021). Effect of lifestyle intervention on remission of prediabetes in individuals with high cardiovascular risk: A randomized clinical trial. Diabetes Care, 44(1), e38-e47. [5] American Diabetes Association. (2021). Physical Activity/Exercise. In Standards of Medical Care in Diabetes—2021. Diabetes Care, 44(Suppl 1), S140-S147. [6] American Diabetes Association. (2021). Preventing Type 2 Diabetes. In Standards of Medical Care in Diabetes—2021. Diabetes Care, 44(Suppl 1), S104-S114. [7] Diabetes UK. (2021). Prediabetes. Retrieved from https://www.diabetes.org.uk/diabetes-the-basics/type-2-diabetes/preventing-type-2-diabetes/prediabetes [8] International Diabetes Federation. (2020). IDF Diabetes Atlas. Retrieved from https://www.diabetesatlas.org/en/country/colombia
- This new study, focusing on individuals with prediabetes, suggests that endocrine science underscores the potential benefits of regular exercise in managing the condition, preferably a structured regimen of at least 150 minutes of moderate physical activity each week.
- In the realm of medicine and medical-conditions, exercise, in conjunction with a healthy diet and weight management, can significantly hike up the chances of reversing prediabetes for older adults, those with higher BMI and HbA1c levels, and individuals with chronic diseases like type 2 diabetes.
- Regular physical activity and exercise, such as aerobic workouts like brisk walking, jogging, swimming, and resistance training, show promise in fitness-and-exercise for improving health-and-wellness factors like lowering cholesterol levels, reducing body weight, and enhancing cardiovascular fitness.
- The scientific community has discovered that those with prediabetes, specifically those with HbA1c levels of over 6% and a BMI greater than 25, have lower chances of reversing prediabetes compared to those with HbA1c of less than 6% and BMI under 25.
- By promoting the advantages of regular exercise and active living, we can help reduce the rise of chronic diseases like type 2 diabetes, which is a major healthcare concern, with more than 6% of the adult population currently living with the condition and the numbers projected to climb to around 7% by 2030.
