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Exercising with prediabetes

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You want to be more active to help you reach your ambitions to lose weight, but you’ve got prediabetes and you’re not sure how it’s going to affect things. We’ve got the answers.

Having prediabetes can be incredibly challenging with you having to put more thought into your diet and lifestyle. The good news is that you don’t have to avoid physical activity, in fact it can really help.

Before you begin

You might be worried about starting a new physical activity. If you are concerned about potential impact to your health speak to your GP or nurse about the exercise you are planning to do. Ask their advice on how to best take part in activity safely alongside any existing health conditions. Have the confidence then to know what is best for you and how to safely become more active.

When you exercise

When you move more you can reduce the risk of serious illnesses like heart disease, stroke and cancer.

Exercising makes your body more sensitive to insulin, which in turn helps to control your blood sugar levels better. It’ll also help to improve your blood pressure and cholesterol levels too. It can even improve your mood and offer up valuable new social connections too.

Exercising safely

Make sure you are hydrated before, during and after your activity. Water is a great way to stay hydrated during exercise. Days you exercise you may feel more hungry, try having a drink before you eat as sometimes hunger cues are your body telling you you’re dehydrated.

Choose clothing and footwear appropriate for the activity you are taking part in. Comfortable clothing and supportive footwear is key to safe participation.

Take a post exercise snack with you, one that combines some quick energy intake alongside a more slow release of energy. Some great snacks are yoghurt, fruit or a handful of walnuts. A great pre exercise snack is a banana.

Listen to your body, and try to keep within limits that feel comfortable if you are new to the exercise. Taking it steady for a start will help you to improve and keep going as your body adapts. Your confidence in your own ability to exercise will also improve.

If you are going out on your own to exercise, make sure others know your plans. The route you might be walking and time you expect to be out.

If you are part of a class or group ask your instructor for help if you are not sure of what you are doing. That is what they are there for. Try not to compare or compete with others in the group. Pushing yourself a little harder to improve is great, but not if it means you injure yourself or find it less enjoyable.

Need a helping hand?

We’ve got lots more expert information, tips and guidance to help you lead a healthier lifestyle and prevent type 2 diabetes. Take a look.

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