Approximately 15.3% of adults in India are estimated to have prediabetes. Leading a sedentary lifestyle is one of the primary contributors to Prediabetes, which is a wake-up call, a signal that your body's ability to control blood sugar or glucose is reducing or altering. However, this condition can often be reversed with healthy lifestyle changes, including regular exercise and positive diet modifications. If you’re not into regular exercise, putting together an exercise plan can be challenging, so here's a guide to help you start an exercise routine designed to manage prediabetes and prevent it from progressing to type 2 diabetes.

Embrace Aerobic Exercises

Aerobic exercises are known for their beneficial effects on heart health and blood sugar control.

• Walk It Out: Brisk walking, tailored to your physical capacity, can help regulate blood sugar levels.
• Know your steps: Once you know how many steps you take, you can work toward increasing that amount to a realistic goal. Try reaching 10,000 steps per day or at least 30 minutes of walking daily. 
• Swim Your Way To Health: An activity like swimming not only burns calories but also aids in reducing insulin resistance.
• Dance Off The Glucose: Dancing is fun for burning calories and managing prediabetes.

Power Up With Strength Training

Strength training helps build lean muscle mass, improving your body's ability to regulate glucose levels. For better glucose control, include weight lifting and resistance band exercises in your weekly routine. When you’re active, your cells become more sensitive to insulin, which lowers your blood glucose. 

Intensify With Interval Training

Interval training is a flexible form of training that has also been shown to be particularly beneficial for people with prediabetes, which can significantly improve fat metabolism and glucose regulation.

High-intensity interval training (HIIT) involves periods of intense exercise followed by rest. It can help reduce abdominal fat and improve overall fitness. In the literature, both acute bouts and long-term HIIT have been shown to improve glucose control in individuals with prediabetes rapidly.

Flex Those Muscles

Flexibility exercises can improve your mobility and overall health. Regular stretching or yoga sessions can help maintain flexibility and prevent stiffness, aiding in an active lifestyle.

Enjoy Physical Activities

Select activities that you enjoy to keep yourself motivated to maintain an active routine. Engaging in hobbies like gardening or sports can motivate and help you manage diabetes.

Seek Expert Guidance

Professional guidance can provide valuable support in forming healthy habits. For personalized advice, consult a dietitian or trainer or join a Diabetes Prevention Program.

Before entering any new exercise routine, consult your doctor, especially if you have underlying health issues. Alongside regular physical activity, a balanced diet is vital in managing prediabetes effectively. Tailoring exercises to your preferences and health conditions allows you to take proactive steps in preventing the progression of prediabetes to type 2 diabetes.