Key Finding
Traditional Chinese exercises, particularly Baduanjin and Qigong, significantly improved both metabolic markers and psychological well-being in individuals with prediabetes across multiple time points.
Researchers analyzed 22 studies involving 1,854 people with prediabetes to determine whether traditional Chinese exercises like Baduanjin, Qigong, and Taiji could help prevent progression to Type 2 diabetes. Prediabetes is a condition where blood sugar levels are higher than normal but not yet high enough to be diagnosed as diabetes—a critical window for intervention.
The review found that traditional Chinese exercises significantly improved several important health markers. Participants experienced better fasting blood glucose levels, reduced insulin resistance, lower glycated hemoglobin (HbA1c—a measure of average blood sugar over three months), and improved blood sugar levels two hours after eating. These improvements were observed at 3, 6, and 12 months, though the strength of the effects varied at different time points.
Beyond metabolic benefits, these gentle mind-body practices also enhanced psychological well-being, helping participants feel better mentally and emotionally. Among the exercises studied, Baduanjin and Qigong showed the most consistent evidence for improving blood sugar control, while Taiji showed some potential benefits but had less conclusive evidence.
These exercises offer a dual benefit—addressing both the physical and mental aspects of health—which is particularly valuable since stress and mental health can affect blood sugar regulation. The practices are generally accessible, low-impact, and can be adapted for various fitness levels.
However, researchers noted that study quality varied, and larger, more rigorous trials are needed to confirm these findings. If you're interested in using traditional Chinese exercises as part of your prediabetes management plan, consider working with a qualified practitioner who can teach proper techniques and integrate this approach with your overall healthcare strategy.
This systematic review and meta-analysis evaluated traditional Chinese exercises (TCEs) for prediabetes management across 22 RCTs with 1,854 participants. Data sources included major English and Chinese databases through August 2025, with risk of bias assessed using Cochrane RoB 2.0. TCEs demonstrated statistically significant improvements in fasting blood glucose, insulin resistance, HbA1c, 2-hour postprandial glucose, and psychological outcomes compared to controls. Subgroup analyses revealed sustained FBG improvements at 3, 6, and 12 months with varying effect sizes and heterogeneity. HbA1c and 2hPG improvements were significant at 3 and 6 months; fasting insulin changes only at 3 months. Baduanjin and Qigong showed strongest metabolic effects, while Taiji evidence remained limited. All modalities demonstrated psychological benefits. High heterogeneity and small sample sizes in some outcomes limit generalizability. TCEs appear to offer dual metabolic and psychosocial benefits for prediabetes patients, potentially reducing Type 2 diabetes risk. Larger multicenter trials needed for confirmation.
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