WellSpan Home

Prediabetes: Exercise Tips

Topic Overview

If you have been diagnosed with prediabetes, you have an opportunity to prevent the progression of this condition to type 2 diabetes. By getting regular exercise, changing your diet, and losing weight, you can play a key role in preventing diabetes. Any type of physical activity may be beneficial, such as:

  • Sports or other types of exercise, such as walking, jogging, swimming, or biking.
  • Household work, such as vacuuming or gardening.
  • Work-related activities.

Experts say to do either of these things for exercise:footnote 1

  • Moderate activity for at least 2½ hours a week. One way to do this is to be active 30 minutes a day, at least 5 days a week. Moderate activity means things like brisk walking, brisk cycling, or ballroom dancing. But any activities-including daily chores-that raise your heart rate can be included. You notice your heart beating faster with this kind of activity.
  • Vigorous activity for at least 1¼ hours a week. One way to do this is to be active 25 minutes a day, at least 3 days a week. Vigorous activity means things like jogging, cycling fast, or cross-country skiing. You breathe rapidly and your heart beats much faster with this kind of activity.

It's fine to be active in blocks of 10 minutes or more throughout your day and week.

If your doctor says it's okay, then try to do muscle-strengthening exercises at least 2 times a week. These exercises include push-ups and weight training. You can also use rubber tubing or stretch bands. You stretch or pull the tubing or band to build muscle strength. Be sure to work the major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms.

Before starting an exercise program

  • Talk to your doctor about how and when to exercise. You may need to have a medical exam and special tests (such as a treadmill test) before you begin.
  • Choose a type of exercise that you like and that fits easily into your daily schedule. If you choose something you like, you will be more likely to continue the program.

During exercise

  • Drink plenty of water before, during, and after you are active. This is very important when it's hot out and when you do intense exercise. Consider a sports drink if you or your child has been exercising intensely or for more than 1 hour. This kind of drink can help replace electrolytes that are lost through sweating.
  • Don't exercise if you are sick or injured or if the weather is very hot or very cold.
  • Choose the best time and place to exercise. A poorly lit street with uneven pavement would not be a good choice.
  • Wear shoes that fit well and polyester or blend (cotton-polyester) socks to keep your feet comfortable and prevent injury. Use silica gel or air midsoles in your shoes to keep your feet dry and comfortable.

For more information, see the topic Fitness.

References

Citations

  1. U.S. Department of Health and Human Services (2008). 2008 Physical Activity Guidelines for Americans (ODPHP Publication No. U0036). Washington, DC: U.S. Government Printing Office. Available online: http://www.health.gov/paguidelines/guidelines/default.aspx.

Credits

ByHealthwise Staff
Primary Medical ReviewerE. Gregory Thompson, MD - Internal Medicine
Kathleen Romito, MD - Family Medicine
Adam Husney, MD - Family Medicine
Specialist Medical ReviewerDavid C. W. Lau, MD, PhD, FRCPC - Endocrinology
Martin J. Gabica, MD - Family Medicine

Current as ofDecember 7, 2017


Are you sure you would like to cancel?

All information will be lost.

Yes No ×

About the provider search

This search will provide you with WellSpan Medical Group and Northern Lancaster County (Ephrata) Medical Group primary care physicians and specialists. If we don’t have a WellSpan Medical Group physician to meet your criteria, the search will expand to include community physicians who partner with WellSpan Medical Group physicians through the WellSpan Provider Network or provide care to patients on the Medical Staffs of WellSpan’s Hospitals.

×

Schedule Your Next Appointment Online with MyWellSpan

Use your MyWellSpan patient portal any time to view available appointments, and pick the date and time that best suits your schedule.

Go to MyWellSpan

New to this practice?

If you don't have a WellSpan primary care provider and would like to schedule a new patient appointment with a provider who is accepting patients, just log into your MyWellSpan account, and go to the Appointment Center section. As you progress through the scheduling process, you will be able to see the offices that are accepting new patients in relation to your zip code. If you are not enrolled in MyWellSpan, go to https://my.wellspan.org, call 1-866-638-1842 or speak with a member of the staff at a participating facility to sign up. New patient scheduling not available at all practices/programs.

Already a patient at this practice?

If you already have a relationship with a WellSpan practice, simply log into your account, and go to the Appointment Center section. As you progress through the scheduling process, you will be able to schedule an appointment with any provider or practice that already counts you as a patient. Online scheduling varies by practice/program.

×