A simple way to prevent the development of diabetes has been named

Just 150 minutes of activity per week saves from diabetes: scientists reveal a simple way to overcome prediabetes

Researchers from Colombia have established that regular physical activity lasting two and a half hours per week significantly reduces the likelihood of prediabetes progressing to full-fledged type 2 diabetes. The results of this important discovery were published in the authoritative scientific journal Cardiovascular Diabetology – Endocrinology Reports.

The large-scale study involved 130 adults who underwent a comprehensive cardiovascular risk reduction program at a specialized center in the city of Cali from 2019 to 2023. Upon entering the program, the participants' average glycated hemoglobin (HbA1c) level was 5.9% – an indicator characteristic of prediabetes, when blood sugar concentration is at a borderline level (with a normal range of 4.8–5.9%).

Participants with excess body weight were tasked with reducing their weight by 7%. Each person received individualized dietary recommendations, and physical activity was assessed using the international IPAQ questionnaire, which allows for detailed analysis of the structure and duration of daily activities – from regular walking to training and physical labor.

After a year of observations, the results were quite revealing: 64.6% of participants still had prediabetes, 21.5% were able to normalize their condition, and 13.8% developed type 2 diabetes. The key discovery was the fact that people who devoted more than 150 minutes per week to physical activity increased their chances of normalizing blood sugar levels by 4.15 times.

"An unhealthy lifestyle remains the main modifiable risk factor for both prediabetes and type 2 diabetes. At the same time, a rational diet and active lifestyle can effectively prevent the development of chronic metabolic disorders," the researchers emphasized in their conclusions.