Fact 11: Physical Activity’s Protective Role
Regular physical activity is one of the most effective ways to prevent and manage prediabetes. Exercise increases insulin sensitivity, meaning the body’s cells are better able to use available insulin to take in glucose during and after activity. This helps lower blood sugar levels over time.
A combination of aerobic, resistance, and flexibility training is recommended. Aerobic exercises like walking, running, or swimming help improve cardiovascular health and burn calories. Resistance training, such as weight lifting, can increase muscle mass, which in turn helps control blood sugar levels. Flexibility exercises, including yoga and stretching, can improve muscle and joint function.
The American Diabetes Association recommends at least 150 minutes of moderate to vigorous aerobic exercise per week, spread over at least three days, with no more than two consecutive days without exercise. This can be broken down into smaller, more manageable sessions throughout the day.
Common barriers to regular exercise include lack of time, motivation, or access to facilities. Finding activities that are enjoyable, setting realistic goals, and incorporating physical activity into daily routines can help overcome these barriers. Community programs and support groups can also provide motivation and guidance.
For those with prediabetes, it’s important to monitor blood sugar levels in relation to physical activity. Understanding how different types of exercise affect blood sugar can help tailor exercise programs for maximum benefit. (11)
