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Best Exercises for Prediabetes – How to Get Started?

Published on: Apr 20, 2023
7 min Read
Best Exercises for Prediabetes - How to Get Started
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We all have heard of diabetes

But what about prediabetes? 

Prediabetes has been getting a lot of traction in recent times.

So, first, let’s understand what prediabetes is.

It is a condition when someone has a blood sugar level that is more than normal, but the level is not high enough to call it diabetes. Just like diabetes, one of the top causes of prediabetes is an unhealthy lifestyle.

However, the silver lining for people with prediabetes is that – you still have time to manage prediabetes, including complete reversal – just by maintaining a healthy lifestyle – and exercise plays a huge part in this. 

Pre-diabetes Risk

Take the first step towards a healthy, happy lifestyle by assessing your risk.

Exercise lowers sugar levels and increases body fitness, which can be extremely helpful in managing prediabetes. It also increases the body’s sensitivity to insulin and burns excess glucose buildup in the body.

So, exercise is important not only in the case of diabetes or prediabetes but also in any kind of metabolic health condition including weight loss.

The article will provide a comprehensible insight into some of the best exercises for prediabetes and how to get started with them. 

So ready to wear your exercise shoes? Let’s get set!

First, let’s see

How to get started with prediabetes exercises?

1. Small Steps, Big Milestones

If you haven’t been exercising, NOW is a great time to start. And hey! don’t go full throttle on the treadmill and dumbbells from day 1. Take it easy and start with baby steps so that your body can get accustomed to the process. Remember to consult a physiotherapist before you begin.

2. Expert Advice First 

Prediabetes can be triggered by different health and physical conditions such as excessive weight, kidney diseases, high cholesterol, etc. So, you must consult a doctor before starting any exercise plan so that other health conditions do not get affected.

For example, if you have prediabetes and arthritis, then your doctor will tell you to avoid certain exercises which might escalate your arthritis pain. Besides, it is also necessary to understand how much exercise is needed as per age, weight and health.  

3. Stay Motivated

Staying motivated is the key to continuing the exercises for prediabetes. Though managing prediabetes is easier, it is still important to remember that you have entered a not-so-safe zone where blood sugars can easily spike up creating havoc. So, you need to be focused and keep exercising until you regain a healthy state or control over prediabetes symptoms.

There are various ways to stay motivated. For instance, you can try to set particular goals for tracking and reducing blood sugar levels. Another way to do this is by sharing your goals with people of similar interests. This will encourage you to ensure that you meet this goal.  

4. Bust the Stress

Stop worrying about prediabetes. It will only worsen it. Instead, speak to trustworthy people who have managed this condition in the past, and know what helped them, and ask about their personal experience.

Gain as much knowledge about the condition from credible sources. When you know the devil, it is easier to fight it and you won’t even stress about it.

Now you know what goes into getting you started, let’s explore the best yet simple exercises for managing prediabetes

Best Exercises for Prediabetes

Here are some common exercises that can be super useful in managing prediabetes.

1. Aerobic Exercise

Being overweight can lead to a lot of health issues – diabetes and prediabetes are just 2 of them. That’s why the first thing that your diabetologist might tell you to do is lose weight!

This is where aerobic exercises are a boon. Moreover, such exercises can improve overall health by improving heart health, stamina and endurance. They also have a long-lasting effect on the activities of daily life. 

No more postponing exercise plans.

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A Man Lifting Dumbbell

Types of Aerobics

Below are some of the aerobic exercises that are suitable for anyone with prediabetes: 

Exercise 1: Walking

Walk moderately as it is an extremely beneficial way of controlling prediabetes. You can ask your doctor about the duration you need to walk as per your age, body weight and health condition. Also, you need to find out the intensity suitable for you. 

Exercise 2: Swimming 

Nothing like a nice cool dip on a hot summer afternoon! Aaha! And if that dip is helping you in getting rid of prediabetes, then it’s a win-win. It burns fat which deters insulin resistance.

In addition, it is also very important for reducing the chances of cardiovascular diseases that can occur in the later stage of prediabetes.  

Exercise 3: Dancing

It’s time to dance your heart out. Dancing can help control prediabetes, lower your stress levels, with some oh-so-cool moves.

2. Strength Training

Ready to work on those muscles to deal with prediabetes? Strength training is your answer to shedding the extra pounds and staying in shape.

Maintaining muscle mass is essential to ensure mobility and functioning of all the organs. More importantly, it helps build a resilience against diabetes by stimulating insulin regulation. 

Strength training can be an effective exercise for prediabetes, proven beneficial for most people with prediabetes. Starting with safe body weight or lightweight lifting initially will be ideal if you are new to this workout routine. 

Types of Strength Training:

Now, wait a minute! Don’t just start working out with any strength training exercises. It is a strategic routine, and you must be careful to maintain a balance of all the muscles. Otherwise, those cramps will not go easy on your body!

Want to find out some ideal strength training exercises to deal with prediabetes? Check out the following list for more:

Exercise 1: Chest Press

It is a classic exercise to increase the strength of the chest muscles. Here, you need to lie on a flat on your back with weights in your hands close to your chest, pressing your feet on the ground. Then you push the weight up towards the ceiling while straightening your elbows. 

Exercise 2: Push-Ups

While you may think that push-up exercise is similar to chest press, remember that it involves more muscle involvement. In addition, it strengthens the core muscles and reduces fat from the arms

Exercise 3: Squat

Guess what? Squats are good for managing prediabetes and can help you stay in shape! It improves the functioning of the hamstrings, quads, glutes, core, spinal muscles, etc. This, in turn, burns calories effectively and promotes better insulin sensitivity.  

Exercise 4: Crunches

Looking for effective core exercises? Crunches can be an answer. For this, you can start by lying on the ground with hands folded on the chest.

Then, you need to try lifting your head and shoulders off the floor, building slight pressure on the core muscles. This exercise can improve core strength, burn excess calories and work on the lower back muscles and obliques. 

Exercise 5: Seated Heel Raise

This strength training exercise is both simple and effective. It needs you to sit on a chair firmly, keeping your feet on the ground about hip-width apart.

You need to lift them slowly off the floor, while pressing the weight on the balls of the feet. This exercise strengthens calf muscles. It can also boost your metabolism and lower blood sugar levels. 

3. Yoga

Surprised to see yoga for prediabetes? It is actually much more than simply a relaxation technique. Your list of exercises for prediabetes must include yoga. It is capable of activating insulin receptors, a prime factor in controlling blood sugar. 

Exercise 1: Plow Pose

Ready to try out those picture-perfect yoga poses? Start with Halasana or the plough pose. It helps to reduce excess body fat from the lower back and abdomen. More so, it promotes the secretion of insulin, so your body can fight prediabetic conditions.

Exercise 2: Upward-Facing Dog

Trying to reduce excess fat and control prediabetes? This yoga pose will be ideal for you. It allows the body to bend and stretch the chest and abdomen. This way, you can reduce fat and calories. 

Exercise 3: Bow Pose

Ready to take up more stretching challenges? Go for the bow pose. It involves extreme core muscle stretching, reducing fat from the belly and abdomen, and managing prediabetic conditions.

4. Other Exercises

Do yoga and strength training seem too difficult? Fret not, we have got you covered. Here are some additional exercises you can try out which are easy and beneficial to manage prediabetes:

Arm Exercise

Guess what, even simple arm exercises like arm circles can contribute to reducing serum glucose levels. Practice these before moving to complicated workout routines. 

Trunk Rotation

This is a simple exercise that you can try for dealing with prediabetes. Start with a supine position with bent knees and flat feet. Stretch your arms and place them on the floor while keeping the abdominal muscles tight.

Now, rotate your knees while keeping your feet on the floor. This exercise is capable of strengthening your trunk muscles, and improving its functions. 


Suffering from excessive blood sugar levels? You might be at high risk for developing diabetes.

But #WorryNot, we have the best answer to prediabetes. Consider the best exercises for prediabetes as listed in this article to avoid a rise in sugar levels and manage its problems. 

Wait, that’s not all! If you plan to start working out to deal with prediabetes, a professional consultation can be effective. Consider the Fitterfly Diabetes management Program or the Fitterfly Weight Loss Program to get better assistance.

You can also get free consultation from our program advisors first and start a session TODAY.


This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

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- By Fitterfly Health-Team

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