Latest news with #CardiovascularDiabetology–EndocrinologyReports


NDTV
01-07-2025
- Health
- NDTV
150 Mins Of Exercise A Week Could Reverse Pre-Diabetes Study Claims
A new study featured in Cardiovascular Diabetology – Endocrinology Reports offers promising insights: engaging in just 150 minutes of weekly exercise can greatly improve blood sugar levels and even reverse prediabetes. The research, which examined data from Colombian adults involved in a cardiovascular risk program from 2019 to 2023, revealed that participants initially had a median HbA1c of 5.9%, a marker of borderline glucose control. Notably, those who exercised for more than 150 minutes each week were found to be four times more likely to restore normal blood sugar levels and reverse their prediabetic condition compared to those who were less physically active. Engaging in at least 150 minutes of moderate-intensity exercise per week can significantly help reverse pre-diabetes and improve heart health. Keep reading as we discuss how exercise can benefit your heart health and reverse pre-diabetes. 10 ways 150 minutes of exercise a week could reverse pre-diabetes 1. Improves insulin sensitivity Exercise makes muscle cells more receptive to insulin, meaning glucose can be absorbed from the bloodstream more efficiently. Over time, this can restore healthy blood sugar regulation and reduce insulin resistance, the key driver of pre-diabetes. 2. Lowers blood glucose levels naturally Physical activity helps lower blood sugar both during and after workouts by prompting muscles to use glucose as fuel. Regular sessions can maintain this effect long-term, keeping blood sugar within a healthy range. 3. Reduces visceral fat Excess fat around the abdomen is linked to insulin resistance and inflammation. Exercise helps burn visceral fat, decreasing inflammation and improving metabolic function, which are vital for reversing pre-diabetes. 4. Boosts weight loss and maintenance Even modest weight loss (5–7% of body weight) through consistent exercise can significantly reduce the risk of type 2 diabetes. Exercise supports fat loss while preserving lean muscle, aiding long-term weight management. 5. Enhances muscle mass and glucose uptake More muscle means greater glucose storage capacity. Resistance training as part of your 150-minute routine builds lean mass that actively absorbs blood sugar, reducing strain on insulin production. 6. Lowers inflammation levels Chronic low-grade inflammation contributes to insulin resistance. Regular workouts reduce pro-inflammatory markers and improve immune function, helping reset the body's metabolic balance. 7. Regulates blood pressure and lipid levels Many with pre-diabetes also have high blood pressure or abnormal cholesterol. Exercise improves cardiovascular markers, lowering triglycerides and LDL (bad cholesterol), while increasing HDL (good cholesterol). 8. Improves sleep quality and stress management Poor sleep and high stress elevate cortisol, which can spike blood sugar levels. Exercise promotes better sleep patterns and helps manage stress hormones, supporting metabolic recovery and regulation. 9. Builds healthy habits and routine Dedicating 150 minutes a week to exercise often sparks broader lifestyle changes, such as improved diet, hydration, and mindfulness, all of which support reversal of pre-diabetes and improved heart health. 10. Reduces risk of progression to type 2 diabetes According to studies, lifestyle interventions like regular exercise reduce the risk of progressing from pre-diabetes to type 2 diabetes by over 50%. This weekly commitment becomes a powerful long-term investment in metabolic health. Committing just 150 minutes a week to exercise can be life-changing for someone with pre-diabetes. It not only helps reverse early metabolic dysfunctions but also enhances heart health, reduces stress, and strengthens the entire body. The best part? It's sustainable, cost-free, and adaptable to any lifestyle, making it one of the most effective tools for reclaiming health naturally. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.


Time of India
30-06-2025
- Health
- Time of India
Just 150 minutes of exercise a week could reverse Prediabetes
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 study New 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 level Prediabetes 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/dL Glycated hemoglobin (HbA1c) between 5.7% and 6.4% Oral glucose tolerance test results between 140 and 199 mg/dL after a glucose load If 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 Study The 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 help Exercise improves the body's ability to use insulin effectively, which helps control blood sugar levels. It also: Increases glucose uptake by muscles Enhances insulin sensitivity Helps reduce body weight and body fat Lowers blood pressure and cholesterol levels Reduces inflammation and stress hormones Which exercises should one do A 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 need The 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, or Shorter sessions spread throughout the week Additional benefits Exercise 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 weight Improving blood pressure control Enhancing cardiovascular fitness and muscle strength Who Benefits the Most The benefits of exercise are especially significant for: Older adults (over 60 years), who showed greater improvements in fasting blood glucose Those with higher body mass index and HbA1c levels People who combine exercise with healthy diet and weight management References: '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