You may be considering yourself lucky if you haven't received a type II diabetes diagnosis from your physician--yet there may be reason to hold off on the celebration. Having a blood glucose level that is higher than normal is still a major health concern, even if your level isn't in the diabetic range. In fact, having prediabetic blood sugar levels can still cause damage to your body, according to the American Diabetes Association. Fortunately, exercising regularly can help keep those complications from occurring.
Concerns and Risks
You have prediabetes if your fasting blood glucose level is between 100 and 126 mg/dl. While you may not have any symptoms, you're still at risk for developing complications including damage to your heart and circulation, according to the American Diabetes Association. In addition, untreated prediabetes can progress to type II diabetes within a decade. You're at higher risk for having this condition if you're overweight or have hypertension, high cholesterol or a family history of diabetes. Being African-American, Latin American, Native American, Asian or a Pacific Islander also increases your chances of being prediabetic.
Exercise Benefits
Regular physical activity is key in preventing prediabetes and developing full-blown diabetes. Exercise helps control blood sugar and is necessary for weight loss, which is also important in lowering your likelihood of having prediabetes or diabetes. A study published in November 2005 in the "Journal of the Indian Medical Association" found that participating in regular exercise decreased insulin resistance as well as lowered the risk for developing cardiovascular health problems.
Exercise Suggestions
Fit at least 30 minutes of moderate exercise into your schedule for a minimum of five days a week. Good choices include brisk walking, aqua aerobics and bike riding. You can break up your exercise into 10-minute periods if you can't get it done in one 30-minute block. Keep in mind that making small changes in your daily routine can also be beneficial. The American Diabetes Association recommends behaviors such as choosing the stairs over the elevator and parking farther away from your destination.
Other Preventative Methods
While exercise is vital, you must also make changes to your diet to prevent the health risks associated with high blood sugar. You probably know that a healthy diet includes plenty of vegetables and fruits; lean protein sources such as fish are also ideal food choices. Limit your intake of added sugar and saturated fats. Go for whole grains such as brown rice and whole wheat bread. In some cases, you may still need to take medications to manage your blood sugar.
