A healthy diet and exercise can reverse prediabetes. It is important that people with diabetes stick to these habits, according to the Eating Well website (USA).
Weight lifting exercises will burn a lot of glucose in the blood, thereby helping to effectively control blood sugar.
To control blood sugar, people with prediabetes should practice the following exercises:
Walk
For people who are in the pre-diabetic stage and do little exercise, start this habit by walking. Initially, they can walk for about 10 minutes/day, then gradually increase to 30 minutes/day. The initial walking speed can be slow but then gradually increase to moderate and fast, according to the Eating Well (US) website.
Once you are used to 30 minutes a day, try increasing the intensity by walking on steep terrain such as hills, slopes or adjusting the incline if walking on a treadmill.
This walking style will help increase your heart rate, burn calories, and stimulate your thighs, calves, hamstrings, hips, back, and abdomen. Once you get used to it, you can try jogging. Regular exercise will help burn more calories, thereby controlling blood sugar.
Strength training
Another form of exercise that is extremely necessary for people with prediabetes is strength training exercises such as push-ups, pull-ups, weight lifting or squats. Everyone should divide their exercise schedule during the week so that they can alternate walking, jogging with strength exercises.
Strength training exercises will make your muscles work hard, which is extremely effective in controlling blood sugar. Many people with prediabetes are middle-aged.
When starting to lift weights, you can start with light exercises, such as exercising without weights. For example, if you want to practice chest lifting, you can only practice with a barbell in the first sessions, and when you get used to it, you can use weight plates with weights of 3 kg, 5 kg and more.
High intensity aerobics
Aerobics are exercises that increase your heart rate, such as walking, jogging, swimming, cycling, or aerobics. High-intensity aerobics, such as jogging, burn more calories than low-intensity aerobics, such as walking.
So, once you get used to exercising, you need to increase the intensity to optimize the benefits of exercise. If you are walking 3 days a week, try choosing 1 day of that week to do high-intensity aerobic exercise.
Regular exercise not only helps control blood sugar, preventing the risk of developing diabetes, but also helps avoid many dangerous diseases such as heart attack, stroke or cancer. Thanks to regular exercise, the body will also be much more flexible, according to Eating Well.
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