What is pre-diabetes?
Pre-diabetes is a condition where a person’s blood glucose (also called blood sugar) is higher than normal, but not high enough to be diagnosed with type 2 diabetes. This occurs through a process called insulin resistance, which is where the body’s cells do not respond as they should to insulin produced by the pancreas. People with pre-diabetes have a higher risk of developing type 2 diabetes and cardiovascular disease. The diagnosis of pre-diabetes is made through a test called an oral glucose tolerance test (OGTT).
What is metabolic syndrome?
Metabolic syndrome is a collection of conditions that often occur together and increase your risk of diabetes, stroke and heart disease. A person is diagnosed with metabolic syndrome if they have the following conditions combined:
1. Insulin resistance – The person has abnormally high blood glucose levels or is currently taking medications to control blood glucose levels.
2. Hypertension – The person has high blood pressure or is taking medication for their blood pressure.
3. Dyslipidaemia – The person has abnormal cholesterol levels and/or high triglyceride levels or is taking medication to control their cholesterol.
4. Overweight – The person has a waist circumference over 94cm (37 inches) for men, or over 80cm (31.5 inches) for women.
What type of exercise is best for people with pre-diabetes or metabolic syndrome?
• Any exercise that leads to a modest increase in your breathing and heart rate will be effective to achieve benefits. You should aim for at least 30 minutes, 5 days per week of moderate exercise.
• In addition to this, it is recommended to participate in 30minutes of resistance-based exercise (such as weights, resistance bands or bodyweight exercises) twice per week.
• It is important to begin slowly with any new exercise program and gradually progress the intensity, frequency and duration as your body becomes fitter.