The Latest Medical News

A Summary of The Latest Medical News: **A Simple Way to Prevent Diabetes: Just Over Two Hours of Exercise a Week** New research shows that **just 150 minutes of exercise per week—about 2.5 hours—can make a significant difference for people with prediabetes**. This simple step can help prevent prediabetes from progressing to type 2 diabetes, and for many, it may even restore blood sugar to healthy levels. **Exercise: A Powerful Tool Against Prediabetes** Regular physical activity has proven to be one of the most effective methods for preventing diabetes. **Exercise not only manages weight but also boosts insulin sensitivity, lowers blood sugar, and reduces the risk of developing type 2 diabetes by up to 58% in high-risk individuals**[4]. Even modest increases in activity, such as brisk walking, can deliver major benefits. **Which Exercises Are Best?** While any physical activity helps, research highlights a few especially effective types: - **Aerobic exercise** (such as brisk walking, biking, or swimming) is particularly effective at improving blood sugar and lowering HbA1c—an important marker of long-term glucose control[2][3]. - **Resistance training** (like lifting weights or using resistance bands) can cut post-meal blood sugar, particularly when done before eating, as it helps your muscles absorb more glucose[5]. - **Combination routines**—blending aerobic and resistance exercises—may offer the best results for improving blood sugar, weight, and cholesterol. Studies suggest that moderate-intensity aerobic exercise along with low- to moderate-load resistance training works best for prediabetes[3]. **The Role of Interval Training** High-intensity interval training (HIIT), which involves short bursts of intense activity followed by brief rest, has also shown promise. For people with prediabetes and obesity, HIIT can be especially efficient: just 30 minutes, 3–5 times a week, helps reduce belly fat and build muscle, improving blood sugar control[1]. **How Fast Will You See Changes?** Improvements in blood sugar and other health markers become more pronounced the longer you stick to a regular exercise routine. **Most people will see the biggest benefits after about a year of consistent exercise**[2][3]. However, even after two years, a small portion of people might not reach their goals due to age or genetics, but the vast majority benefit significantly. **Practical Tips to Get Started** - Try to accumulate at least **150 minutes of moderate exercise each week**—that's about 30 minutes, five days a week. - Mix in both aerobic activities (like walking or cycling) and simple resistance exercises (like squats, push-ups, or lifting light weights). - If pressed for time, HIIT can deliver results in shorter sessions. Consult a healthcare professional to tailor an exercise plan that fits your needs and abilities. **Take Control of Prediabetes—One Step at a Time** If you have prediabetes, **remember that regular activity, even in modest amounts, can be transformative**. Every walk, every workout, and every effort counts toward reversing prediabetes and protecting your health for the long term[4]. Help with your insurance? https://tally.so/r/n012P9