Prediabetes is a condition where blood sugar levels are higher than normal, but not high enough to be diagnosed as type 2 diabetes (yet). For most people, it is a warning sign that without lifestyle changes, you are at increased risk of developing type 2 diabetes, heart disease, and stroke. On the other hand, Prediabetes usually does not cause any symptoms, and only a blood test can confirm the same. The good news is that in most cases, Prediabetes is highly reversible, through the right lifestyle changes, diet control and most importantly, exercise. Yes, new research says that just 150 minutes of exercise per week can significantly reverse prediabetes… Let’s see how..The studyNew research published in Cardiovascular Diabetology – Endocrinology Reports brings encouraging news: just 150 minutes of exercise per week can significantly reverse prediabetes and restore normal blood sugar levels.
What is Prediabetes levelPrediabetes is a condition where blood sugar levels are higher than normal but not high enough to be diabetes. It is usually identified by:Fasting blood glucose between 100 and 125 mg/dLGlycated hemoglobin (HbA1c) between 5.7% and 6.4%Oral glucose tolerance test results between 140 and 199 mg/dL after a glucose loadIf left unchecked, prediabetes often progresses to type 2 diabetes rather quickly, a chronic (and mostly irreversible) disease that can cause heart disease, kidney failure, nerve damage, and other serious complications.The StudyThe recent study analyzed data from Colombian adults enrolled in a cardiovascular risk program between 2019 and 2023. Participants began with a median HbA1c of 5.9%, indicating borderline blood sugar control. Researchers found that those who engaged in more than 150 minutes of physical activity per week were four times more likely to reverse prediabetes, and return to normal glucose levels compared to less active individuals.This finding highlights that even a moderate amount of exercise—just over two hours a week—can make a huge difference in preventing diabetes.
How does it helpExercise improves the body’s ability to use insulin effectively, which helps control blood sugar levels. It also:Increases glucose uptake by musclesEnhances insulin sensitivityHelps reduce body weight and body fatLowers blood pressure and cholesterol levelsReduces inflammation and stress hormonesWhich exercises should one doA review of 24 studies involving nearly 2,000 prediabetic patients, found that combining moderate-intensity aerobic exercise with low-to-moderate resistance training, offers the best results for sugar control and weight loss. Aerobic (or cardio) exercises include brisk walking, jogging, cycling, swimming, or dancing, while resistance training involves weight lifting or bodyweight exercises like squats and push-ups.How much exercise do you needThe study confirms that 150 minutes per week of moderate physical activity is a practical and achievable target. This can be broken down into:30 minutes a day, 5 days a week, orShorter sessions spread throughout the weekAdditional benefitsExercise also helps reduce other risk factors associated with diabetes, such as:Lowering total cholesterol and LDL (“bad” cholesterol)Reducing body mass index (BMI) and body weightImproving blood pressure controlEnhancing cardiovascular fitness and muscle strengthWho Benefits the MostThe benefits of exercise are especially significant for:Older adults (over 60 years), who showed greater improvements in fasting blood glucoseThose with higher body mass index and HbA1c levelsPeople who combine exercise with healthy diet and weight managementReferences: News-Medical.net, “Just 150 minutes of exercise a week could reverse prediabetes,” June 2025 Frontiers in Endocrinology, “Exercise training modalities in prediabetes: a systematic review and network meta-analysis,” 2024 PMC, “Consensus-Driven Development of an Exercise Base Manual,” 2025
