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For adults, especially those with prediabetes or looking to manage blood sugar, general guidelines recommend at least 150 minutes of moderate-intensity aerobic activity per week. This amount has been shown to be particularly effective in reversing prediabetes and improving blood sugar control. Here'اقرأ المزيد
For adults, especially those with prediabetes or looking to manage blood sugar, general guidelines recommend at least 150 minutes of moderate-intensity aerobic activity per week. This amount has been shown to be particularly effective in reversing prediabetes and improving blood sugar control.
قراءة أقلHere’s a breakdown of what that often looks like and other important considerations:
* Moderate-intensity aerobic activity: This means activities that get your heart rate up and make you breathe a little harder, but you can still hold a conversation. Examples include:
* Brisk walking
* Cycling
* Swimming
* Dancing
* Hiking
* Stair climbing
* Water aerobics
* Consistency is key: Aim to spread these 150 minutes throughout the week, such as 30 minutes, 5 days a week. You can even break it down into shorter “exercise snacks” of 10 minutes throughout the day, as long as you accumulate the total time.
* Include strength training: In addition to aerobic activity, adults should also aim for 2-3 strength training sessions per week on non-consecutive days. Strength training helps build muscle mass, which improves insulin sensitivity and glucose utilization. Examples include:
* Weightlifting (using free weights, machines, or resistance bands)
* Bodyweight exercises (squats, lunges, push-ups)
* Yoga or Pilates
* Don’t overdo it initially: If you’re new to exercise, start slowly and gradually increase the duration and intensity. Consult with your doctor or healthcare provider before starting a new exercise program, especially if you have existing health conditions.
* Monitor blood sugar: If you have diabetes or prediabetes, it’s crucial to monitor your blood sugar levels before, during, and after exercise to understand how your body responds. This helps prevent blood sugar from going too high or too low.
* Beyond exercise: While exercise is a powerful tool for blood sugar management and reversal, it’s most effective when combined with other lifestyle changes, such as a healthy diet and weight management.