A new study has sparked hope for millions living with prediabetes, revealing that just over two hours of exercise per week—about 150 minutes—can significantly raise the odds of reversing the condition and preventing its progression to type 2 diabetes. Published on July 2, 2025, by Medical News Today, this research brings renewed urgency and clarity to public health messaging in Thailand and around the globe, where type 2 diabetes rates continue to climb at alarming rates (Medical News Today).
The escalating number of type 2 diabetes cases is a major healthcare concern worldwide, including in Thailand where lifestyle changes and an aging population are fueling the trend. According to the World Health Organization, more than 6% of adults globally are living with type 2 diabetes, a figure projected to rise to around 7% by 2030. For Thais, the implications are serious: if type 2 diabetes is not properly managed, it can lead to heart disease, blindness, kidney failure, amputations, and premature death—a stark warning for a society facing rapid urbanisation and changing dietary habits (WHO).
Prediabetes is a condition in which blood sugar levels are higher than normal but not yet in the diabetic range. While often asymptomatic, it is a red flag: without intervention, 25–50% of individuals with prediabetes will progress to type 2 diabetes. In Thailand, where sweetened beverages, white rice, and increasingly sedentary lifestyles have become common, the risk of prediabetes is particularly high among adults, especially those in urban settings.
The Colombian study, published in Cardiovascular Diabetology – Endocrinology Reports, analysed data from 130 adults engaged in a cardiovascular risk programme in Cali, Colombia, between 2019 and 2023. The participants, with an average age of 69.5 years, almost half of them overweight or obese, and four-fifths with hypertension, reflect the risk profiles seen in Thailand’s own at-risk groups. All began the one-year study with prediabetes, defined by a median glycated hemoglobin (HbA1c) of 5.9%. The HbA1c test reflects average blood glucose levels over the past three months and is a key predictor of diabetes risk.
After one year, results showed that physical activity for more than 150 minutes per week—just over two hours—quadrupled the likelihood of returning blood sugar to healthy, non-prediabetic levels. Of all participants, 21.5% reversed their prediabetes, 64.6% remained prediabetic, and 13.8% progressed to type 2 diabetes. This suggests even modest increases in physical activity can have a remarkable preventive effect, particularly for those at the critical tipping point between prediabetes and diabetes. Board-certified family medicine physician at Providence Saint John’s Health Center in California, not involved in the study, emphasized: “The study clearly reinforces what physicians have been telling patients for a long time: Diet, weight control and exercise are the key ingredients to a long and healthy life. And now you can have a concrete target to shoot for, 150 minutes of exercise per week.”
On the other hand, risk factors such as a BMI greater than 25 (classified as overweight/obesity) and an HbA1c higher than 6% significantly decreased the likelihood of reversing prediabetes—by 76% and 74%, respectively—underscoring the importance of diet and weight management alongside exercise. The study’s researchers also advocated using the glucose/triglyceride index—a measurement combining blood sugar and fat levels—as a cost-effective method for predicting who is at highest risk. This could prove especially valuable in Thailand, where healthcare resources can be stretched thin in rural areas and testing access remains uneven.
For Thai healthcare professionals and policymakers, these findings offer a powerful, evidence-based message for the public. A medical academic from a Bangkok university recently observed that the traditional Thai diet, previously rich in lean proteins, vegetables, and complex carbohydrates, has been increasingly replaced by processed foods, sugars, and fats—raising the risk profile for diabetes and related conditions. Encouragingly, the research shows that even small changes—consistently hitting just 150 minutes of brisk walking, cycling, swimming, or other moderate-intensity activity per week—can make a real difference.
Prediabetes can be “a warning because we know that 25–50% of prediabetics will develop diabetes,” the US physician continued. “So, the smart thing to do is prevent prediabetes or reverse it if it is already present.” This caution is echoed in studies by the Thai Ministry of Public Health, which estimates at least 18% of Thai adults now fall within the prediabetes spectrum. Many are unaware of their status, making routine blood sugar screening and national awareness campaigns ever more urgent (Thai Ministry of Public Health).
Yet, the sobering reality is that even under ideal conditions—a controlled study with expert support—just one in five participants achieved remission after one year. “While 21.5%…got their prediabetes into remission, 64.6% remained prediabetics, and 13.8% went on to develop full-blown type 2 diabetes,” the physician told Medical News Today, highlighting the need for persistent, multifaceted strategies.
To improve outcomes, medical experts advocate three pillars: (1) a low glycemic diet to keep blood sugar in check (such as reducing white rice or substituting with brown rice, a traditional option re-emerging in Thai diets); (2) weight loss, whether through diet modification, calorie restriction, or, in some cases, medication; and (3) regular physical activity, as shown by this latest research. Notably, the researchers also suggest regular measurement of the glucose/triglyceride index, potentially offering clinics and hospitals across Thailand a cheaper screening tool.
This is particularly timely as Thailand’s urban population surges and patterns of sedentary work and leisure increasingly mirror those of higher-income nations. The 2022 Thailand National Health Examination Survey revealed that more than half of the nation’s adults do not meet WHO recommended activity levels, and obesity rates continue to rise, especially in Bangkok and larger provincial towns (The Nation).
Prediabetes is sometimes described as being on a “road toward type 2 diabetes”—but as one diabetes prevention advocate recently remarked, “there’s still time to make a U-turn.” While unchangeable risks such as age and genetics remain, lifestyle factors—especially increased physical activity, dietary improvements, and weight management—have been shown to cut diabetes risk in half or more. A clinical specialist at Thailand’s leading diabetes prevention clinic explained, “Cultural habits such as daily family walks, temple festivals with traditional dancing, or even using public parks for evening exercise can all count toward your 150 minutes per week.”
Thailand boasts a range of health-promoting community spaces, such as ‘สวนสุขภาพ’ (health parks) and government campaigns like the ‘30 Baht Health Scheme’ which provide preventive services. However, as diabetes continues to rise, the focus for individuals must shift from reactive to proactive: integrating movement into daily life, such as walking to the local market, cycling to work, or joining group aerobics at the local temple or municipal hall.
Looking ahead, experts suggest the next steps should include embedding regular HbA1c and glucose/triglyceride index testing in community clinics, scaling Thailand-specific physical activity campaigns (taking advantage of local culture, climate, and tradition), and enhancing public education about hidden sugars and ultra-processed foods. Increasingly, digital health solutions—such as mobile apps for physical activity tracking or telemedicine for regular follow-ups—could help reach younger, tech-savvy Thais as well as older adults whose chronic disease risks are growing.
For Thai readers—and their families—the actionable message is clear: If you or your loved ones are at risk of prediabetes, commit to at least 150 minutes of moderate exercise each week. This could be as simple as four 40-minute walks around your local park, cycling in the evenings, or joining community-led Zumba sessions. Combine these with a diet lower in refined sugar and processed foods, and routine screening where possible. Small, sustainable changes today can prevent serious complications tomorrow.
For more information, consult the latest Medical News Today article and resources from the World Health Organization and the Thai Ministry of Public Health.