top of page
Hiking Illustration

It Starts With a Single Step!

Changing the way you eat is the most important factor in reversing your prediabetes. But being physically active can also play a role in lowering your blood sugar levels. In addition, moving more can boost your energy levels and improve your overall health, including your cardiovascular health. 

 

Don’t worry – this doesn’t mean you have to spend hours at the gym, run, or do other strenuous exercise. By combining your chosen eating approach with activities you enjoy and can stick with long term, you’ll set yourself up for a successful, sustainable prediabetes reversal journey.

​

If you’re sedentary, you may find it difficult to suddenly start being active. That’s OK! Take it slow. Fortunately, being physically active will soon get easier, especially when you eat a nourishing diet. After a short adaptation period with your diet, you’ll likely find that you have more energy, desire, and ability to exercise. Focus on changing what you eat, first, then bring in movement that you love.

Biking Illustration

Find the Right Exercise for You

So, what is the best exercise? The one you like to do! So choose a movement that you enjoy, that you’re physically able to do, that fits how much time you have, and is something you can easily access.

​

The good news is that you don’t need special equipment. Doing any type of movement, even if it’s only 10 minutes of walking at the beginning, can be helpful. If you can gradually build up to walking for three or more hours per week, excellent! All you need are a good pair of walking shoes – and perhaps a friend, music, or good podcast for company — and you’re set.

​

Walking is a form of aerobic activity, which raises your heart rate and increases your metabolism. Studies show that if you have prediabetes, performing aerobic exercise a few times a week can improve your blood sugar levels.

Besides walking, consider these other ways to get moving:

Cycling 

Dancing

Gardening

Jogging

Pilates

Yoga

Playing games like golf, tennis, etc.

While you should do these activities at a pace that feels comfortable, sometimes it’s good to challenge yourself to go a little further the next time. Aim for doing at least 30 minutes of physical activity at least three days a week. And make sure to choose activities that make you feel good!
 

Some strategies may be particularly beneficial for prediabetes, such as walking after eating and engaging in resistance exercise. Let’

Activity Illustration

Take Walks After Meals

Although walking at any time is good, taking a walk after eating a meal seems to be the most effective time for improving your blood sugar control.

 

In one study, people with type 2 diabetes had better blood sugar levels when they took a 20-minute walk after eating dinner compared to taking the walk before eating dinner. Another study in older people at risk for type 2 diabetes found that taking a 15-minute walk after each meal improved overall blood sugar control more than taking a 45-minute walk in the morning.

 

So go for a short walk after eating to maximize the blood-sugar-lowering benefits.

Consider Resistance Training

Resistance Training Illustration

Resistance training or strength training involves lifting weights or pushing or lifting your own body weight, such as doing push-ups or chin-ups. This type of activity can help you build muscle. 

​

Like other forms of exercise, resistance training has been found to help people with prediabetes improve their blood sugar levels and reduce their risk of developing type 2 diabetes. According to one study, strength training seems to make muscles more sensitive to insulin’s effects.  Some have likened muscles to a sponge. The more muscle you have, the more blood sugar you can absorb into the muscle.

​

If you want to try resistance training, it may help to start slowly under the guidance of a personal trainer who can ensure that you get the best results while staying safe. You can also watch strength-training tutorials on Youtube or through other fitness websites.

bottom of page