Exercise for Weight Loss and Prediabetes – A Practical Guide for Caribbean Living

Exercise is one of the most powerful tools for weight loss, blood sugar control, and preventing type 2 diabetes — especially in the Caribbean, where diabetes rates are high and the climate can make exercise challenging.

The good news: you do not need a gym, expensive equipment, or intense workouts. With the right approach, exercise can fit naturally into daily life.

Why Exercise Is Especially Important

Regular physical activity will help you with:

• Lowering blood sugar and improving insulin sensitivity
• Reducing belly fat (strongly linked to diabetes)
• Weight loss and preventing weight regain
• Improving blood pressure and heart health
• Building strength and mobility

Even 5–10% weight loss, combined with regular movement, can dramatically reduce diabetes risk.

Understanding the Caribbean Climate

The heat, humidity, and strong sun affect how and when you exercise. You should choose to exercise early morning or late evening and consider shaded, breezy, or indoor options. Hydration is essential — drink water before, during, and after activity. Make sure to wear light, breathable clothing and supportive footwear. You must slow down and listen to your body in hot weather.

The 3 Types of Exercise You Need

1. Walking and Cardio (Your Foundation)

Walking is one of the best and safest exercises for weight loss and prediabetes and these are some of your options.

• Brisk walking around your community
• Walking on the beach (firm sand for joints)
• Swimming in the sea or pool
• Cycling (road or static bike)
• Tennis or pickleball
• Yard work or gardening
• Dancing

How much?

• Minimum: 30 minutes on most days (150 minutes/week)
• For more weight loss: 45–60 minutes most days

You can split this into 10–15 minutes sessions.

2. Strength Training (Often Overlooked but Essential)

Strength training is critical for people with prediabetes.

Why it matters:

• Muscle helps control blood sugar
• Prevents weakness and muscle loss with weight loss
• Improves metabolism
• Protects joints and reduces injury risk

No-gym options:

• Squats using a chair
• Step-ups on stairs or a low wall
• Wall or counter push-ups
• Resistance bands
• Lifting water bottles or gallon jugs
• Carrying groceries mindfully
• Pool or sea resistance exercises

How often?

• 2–3 times per week
• 10–20 minutes per session

3. Walking After Meals (Very Powerful for Blood Sugar)

This is one of the most effective habits for prediabetes.

Aim for:

• 10–15 minutes of walking after meals
• Especially after lunch or dinner

This helps:

• Reduce blood sugar spikes
• Improve digestion
• Support weight loss

Even slow walking counts.

How to Exercise Safely in the Heat

• Hydration tips: Drink water before starting, sip water every 15–20 minutes and add electrolytes if sweating heavily (low-sugar options)
• Heat safety: Avoid midday sun, use hats or visors, exercise indoors during extreme heat and stop if dizzy, nauseous, or overly fatigued

Fitting Exercise into daily Life

I strongly recommend using what you already do and build on it. Examples include walking to the shops, when possible, dance at home while cooking or cleaning, stretch or do squats during TV time, walk during phone calls and turn social time into movement (group walks, beach swims). Some options might seem silly, but you would be surprised how many people are already doing it with success.

Exercise and Caribbean Food Habits

Exercise works best when paired with balanced meals. Some practical tips include avoid exercising right after very heavy meals, increase your protein intake that helps to protect muscle (fish, chicken, eggs, beans, lentils), include local vegetables (callaloo, okra, cabbage, pumpkin) and don’t skip meals to “save calories” — it increases fatigue.

Common Barriers and Possible Solutions

• “It’s too hot” – Exercise early or late, use indoor spaces and swim or walk in shaded areas
• “I don’t have time” – Walk after meals, 10 minutes still counts and combine movement with chores
• “I’m older or have joint pain” – Walking, swimming or water exercises, chair-based strength exercises
• “I feel weak while losing weight” – Increase protein in diet, add strength training and avoid extreme dieting

If You Are Using Weight-Loss Injections exercise is even more important to help preserve muscle and prevents weakness, to improves long-term success and reduces the risk of regaining weight. Strength training becomes even more important if appetite is reduced.

How Soon Will You See Benefits?

• Blood sugar: Days to weeks
• Energy & mood: 1–2 weeks
• Weight changes: 4–12 weeks
• Long-term health: With consistency

Key Take-Home Message

You don’t need extreme workouts to protect your health.

The Caribbean-friendly formula:

• Walk often (especially after meals)
• Strength train twice weekly
• Move daily in ways you enjoy
• Respect the heat and hydrate
• Be consistent, not perfect

Exercise is not about punishment — it is about protecting your future health and independence.

References

Effects of Aerobic Exercise in Prediabetes Patients
Meta-analysis on aerobic exercise, showing reductions in BMI, fasting glucose, post-OGTT glucose, and HbA1c. PubMed

Effect of Aerobic Exercise on Blood Glucose Among Those With Prediabetes
Jiang T, Ye Z, Lu Q, et al. Detailed meta-analysis of how aerobic exercise affects glycemic parameters. MDPI

Exercising 150 Minutes/Week Could Help Reverse Prediabetes
Solan M. Harvard Health Publishing; evidence supporting the guideline of ≥150 min of exercise per week for glucose control and reversal of prediabetes. Harvard Health

Caribbean Public Health Agency. Guidelines for the Management of Diabetes in Primary Care in the Caribbean.

Caribbean Public Health Agency. Diabetes Nutritional Management Toolkit for Persons Living with Diabetes and Healthcare Professionals. Practical regional nutrition tools to support guideline implementation and patient self-management.