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Pre diabetes

Status
This thread is now closed. Please contact Anna DUK, Ieva DUK or everydayupsanddowns if you would like it re-opened.
Does your gym have a swimming pool or not? Swimming might help your painful joints in the morning.
 
If you are slightly out of breath you are walking at the right speed. As you get fitter you have to walk faster and/or up a hill to produce that effect.

I aim for 7,000 or more steps per day, how far that is has increased as I've got fitter and my stride has got longer. I use a very cheap Mi Band tracker.

And I reckon that as far as possible, walk on footpaths rather than pavements which are very hard. Footpaths are slightly softer and slightly uneven.

So, maybe start by seeing how many steps you do in 30 minutes and work from there - I started at 5,000, went to 6,000 and now 7,000 though I can walk happily a lot further. I am lucky enough to live in a village in a rural area with quite a few options for different walks, some using the car to get to the start.

Also, footwear. It's essential to wear well-fitting trainers, shoes or boots, ditto the socks - wrinkles in socks can lead to misery. And keep your toenails trimmed short otherwise they can get damaged especially if you bang them against the end of your shoes.

If you have problems with getting sore feet on a walk, or your feet sliding around in your shoes on uneven ground or forwards going downhill, or getting blisters, you need to replace your socks and/or footwear.
 
CatsFive said:
If you are slightly out of breath you are walking at the right speed. As you get fitter you have to walk faster and/or up a hill to produce that effect.

I aim for 7,000 or more steps per day, how far that is has increased as I've got fitter and my stride has got longer. I use a very cheap Mi Band tracker.

And I reckon that as far as possible, walk on footpaths rather than pavements which are very hard. Footpaths are slightly softer and slightly uneven.

So, maybe start by seeing how many steps you do in 30 minutes and work from there - I started at 5,000, went to 6,000 and now 7,000 though I can walk happily a lot further. I am lucky enough to live in a village in a rural area with quite a few options for different walks, some using the car to get to the start.

Also, footwear. It's essential to wear well-fitting trainers, shoes or boots, ditto the socks - wrinkles in socks can lead to misery. And keep your toenails trimmed short otherwise they can get damaged especially if you bang them against the end of your shoes.

If you have problems with getting sore feet on a walk, or your feet sliding around in your shoes on uneven ground or forwards going downhill, or getting blisters, you need to replace your socks and/or footwear.
Click to expand...
I believe Gloria Hunniford said the two most important things are comfortable shoes and a good mattress as you spend half your life in each.
 
Lucyr said:
Does your gym have a swimming pool or not? Swimming might help your painful joints in the morning.
Click to expand...
Yes it does, went there Sunday for the first time. Actually she did say swimming is better for me.

I haven't swam for 30 years.

They have a small pool to start off in.
 
CatsFive said:
If you are slightly out of breath you are walking at the right speed. As you get fitter you have to walk faster and/or up a hill to produce that effect.

I aim for 7,000 or more steps per day, how far that is has increased as I've got fitter and my stride has got longer. I use a very cheap Mi Band tracker.

And I reckon that as far as possible, walk on footpaths rather than pavements which are very hard. Footpaths are slightly softer and slightly uneven.

So, maybe start by seeing how many steps you do in 30 minutes and work from there - I started at 5,000, went to 6,000 and now 7,000 though I can walk happily a lot further. I am lucky enough to live in a village in a rural area with quite a few options for different walks, some using the car to get to the start.

Also, footwear. It's essential to wear well-fitting trainers, shoes or boots, ditto the socks - wrinkles in socks can lead to misery. And keep your toenails trimmed short otherwise they can get damaged especially if you bang them against the end of your shoes.

If you have problems with getting sore feet on a walk, or your feet sliding around in your shoes on uneven ground or forwards going downhill, or getting blisters, you need to replace your socks and/or footwear.
Click to expand...
I have just been for a walk, I downloaded a steps app for the phone.

So I know that the distance is 2.5km

The App said I walked 1489 steps.

it also says it took me 13 minutes

I didn't look at the close but I think it took me at least 45 minutes.

Any recommendations for an accurate App for Android? Thanks

Everywhere I look it says start walking for 30 minutes.

I can't walk any faster than I do, for 30 minutes or an hour.

My speed is determined by my joint pain.

I don't have the ability to change my gait.

I don't know if this would change over time.

So how to get to 10000 steps if I'm only managing 1500.

I have to be able to walk more distance?

So as I get fitter I can walk further.
 
Last edited:
djson280 said:
Yes it does, went there Sunday for the first time. Actually she did say swimming is better for me.

I haven't swam for 30 years.

They have a small pool to start off in.
Click to expand...
I find swimming really relaxing and it’s supposed to be easier on your joints. I haven’t been into the gym part of my gym yet as I’m not sure I’m ready for that yet. Swimming certainly helps blood sugars as I have to be careful to reduce my insulin beforehand so swimming plus walking might be a good place to start for you?
 
djson280 said:
So how to get to 10000 steps if I'm only managing 1500.
Click to expand...
You could go with the time or route walked instead of steps? It’s more about being more active than 10k steps being some sort of magical figure.

What about something like, work out what you can comfortably do now. Either a time amount or a set route. Start doing that amount regularly.

Once you’ve established that as a regular routine, try adding a bit more. Either a seperate short walk at another time of day, or some intervals of faster walking to your existing route, or extending the route slightly. Whatever feels manageable. Don’t increase too much at once just small extensions. Stick at that level till it’s a routine and then add a bit more.

This is how I’ve built things up in my recovery from post-viral fatigue / ME over the last 18 months.
 
djson280 said:
I have just been for a walk, I downloaded a steps app for the phone.

So I know that the distance is 2.5km

The App said I walked 1489 steps.

it also says it took me 13 minutes

I didn't look at the close but I think it took me at least 45 minutes.

Any recommendations for an accurate App for Android? Thanks

Everywhere I look it says start walking for 30 minutes.

I can't walk any faster than I do, for 30 minutes or an hour.

My speed is determined by my joint pain.

I don't have the ability to change my gait.

I don't know if this would change over time.

So how to get to 10000 steps if I'm only managing 1500.

I have to be able to walk more distance?

So as I get fitter I can walk further.
Click to expand...
When I was working on an average day I would do anything between 15,000 and 20,000 steps but once I retired it was challenging to even get up to 10,000 steps, the best I managed by walking for perhaps an hour was about 8.000 steps.
I do have little legs not being very tall so I'm sure distance and steps are considerably different depending on your height.
Of course the drop in exercise was partly responsible for pushing me into the diabetic zone.
 
djson280 said:
I have just been for a walk, I downloaded a steps app for the phone.

So I know that the distance is 2.5km

The App said I walked 1489 steps.

it also says it took me 13 minutes

I didn't look at the close but I think it took me at least 45 minutes.

Any recommendations for an accurate App for Android? Thanks

Everywhere I look it says start walking for 30 minutes.

I can't walk any faster than I do, for 30 minutes or an hour.

My speed is determined by my joint pain.

I don't have the ability to change my gait.

I don't know if this would change over time.

So how to get to 10000 steps if I'm only managing 1500.

I have to be able to walk more distance?

So as I get fitter I can walk further.
Click to expand...

10k steps came about because that was what the original trackers recorded. The evidence seems to be that after 7k / day you are into diminishing returns.

You can only do what you do, but if you persist you might find you can walk further, faster. And swimming, cycling (maybe on a static bike!) and weights are all excellent alternatives. Walking has the advantage of being very cheap!

You could download Google Fit for your phone.
 
Like to thank everyone for their responses.

I dowoaded Goode Fit.

Firstly I'm ready not good with this phone I have..

After installing Google Dit I went about my day as normal.

No specific walks, exercise or anything.

Just the everyday tasks.

At the end of the day it said, I had done 8k + steps.

Over the past 2 days, I have walked around and cycled to the normal things I do.

Google Fit has give points for my hearth, health, more for cycling than for walking

So on Sunday in going to go for a fast bike ride and see how I get on.

Then maybe on Monday or Tuesday I will be able to go for a walk.

So far, the past two weeks I have been for a 45 minutes walk, then it takes me the rest of the week to recover

I have for about 6 months been getting a lot of pain in my feet

To the point where I can't walk a few feet

These symptoms seem not to be good, from what I've read.

So I'm going to do the cycling and see how I get on

It is all a bit overwhelming what to eat what not to eat, nothing to drink.

Nothing that doesn't have massive amounts of sugar.

Hopefully my next blood test will be better.

Thanks
 
djson280 said:
Like to thank everyone for their responses.

I dowoaded Goode Fit.

Firstly I'm ready not good with this phone I have..

After installing Google Dit I went about my day as normal.

No specific walks, exercise or anything.

Just the everyday tasks.

At the end of the day it said, I had done 8k + steps.

Over the past 2 days, I have walked around and cycled to the normal things I do.

Google Fit has give points for my hearth, health, more for cycling than for walking

So on Sunday in going to go for a fast bike ride and see how I get on.

Then maybe on Monday or Tuesday I will be able to go for a walk.

So far, the past two weeks I have been for a 45 minutes walk, then it takes me the rest of the week to recover

I have for about 6 months been getting a lot of pain in my feet

To the point where I can't walk a few feet

These symptoms seem not to be good, from what I've read.

So I'm going to do the cycling and see how I get on

It is all a bit overwhelming what to eat what not to eat, nothing to drink.

Nothing that doesn't have massive amounts of sugar.

Hopefully my next blood test will be better.

Thanks
Click to expand...
As you are only in the prediabetes zone then some modest changes in your diet should be all that is needed. Just reduce your carbohydrate intake a bit, so less bread, rice, pasta, but more veg, salads, meat, fish, cheese, eggs.
I don't know if you can get where you are but flavoured sparkling water is very refreshing or tea infusions.
 
Well done downloading Google Fit, once you get used to it it should help you a lot.As the app starts motivating you you will be surprised how it will encourage you to add those few extra steps, look at a 7 day average , some days how your feeling or the weather may dictate what you can do. Good Luck
 
You do start to get 'in the zone' as you take up exercise, and different types can be both informative (as in, the effect on BG levels) and stop you getting bored or whatever.

It is 'overwhelming' I agree, but one can shift from the person one was pre-DX, to a 'new' (and healthier!) person.

Cycling sounds good if you are getting feet pain, as you don't put so much body weight down? Rowing can be good too, as one's legs stay horizontal so, again, you dont press on your feet with your body weight, though you do exert pressure with the push back of rowing.
 
Good morning all.
The sun is out, it is windy though.

I feel somewhat more relaxed with all this.

I've cut out (as much as possible) the bad stuff and increased the good stuff.

Been reading and watching videos.

I read that it takes the blood cells 3 months to change or be replaced with new ones.

I had over the previous year what I can only describe as dead legs. They really felt like they were not mine.

Now they feel quite normal now, so I'm putting it down to the sugar.

Although I really have no idea.

I also had burning in the feet to the point that sometimes I couldn't stand.

That seems to have gone as well.

Although with the arthritis it's quite different to know what pain is from what.

How have your legs been, is it because of diabetes the feeling in the legs.

Thanks
 
Thanks for the update @djson280

So pleased you are feeling so much better!

There are quite a few on the forum who have found just the same. The positive changes they put in place to help the, manage their diabetes seem to have far reaching effects. Some say they haven‘t felt as ‘healthy’ in years since their diagnosis with a long term condition! More energy, better skin, brighter outlook, clearer mind, and various historic aches, pains, and niggles seeming to settle down 🙂
 
djson280 said:
Hello I have recently received my blood test results. I am slightly over the limit. Which puts me as a pre diabetic.

I am 60, my dad was Punjabi, so it's not really a shock.

Diabetes has been in the family for as long as I can remember.

I have cut out all sugar, like in tea, cereals etc.

Do I have to stop drinking fruit juice, yoghurt with 5% sugar?

Can I stop it progressing or is it now only possible to manage it.

Thanks for your advice
Click to expand...
Hi There @djson280 Sorry to hear about the shock , please have a look at what we advice for reducing the risk of getting diabetes here: https://www.diabetes.org.uk/diabetes-the-basics/types-of-diabetes/type-2/can-diabetes-be-prevented but I would advise calling our helpline to get a clear diet advice and suggestions at : 0345 123 2399
 
djson280 said:
I know that the distance is 2.5km

it also says it took me 13 minutes

I didn't look at the close but I think it took me at least 45 minutes.
Click to expand...
2.5k in 13 minutes would mean a 26 minute 5k which most definitely isn't hanging about.
 
everydayupsanddowns said:
Thanks for the update @djson280

So pleased you are feeling so much better!

There are quite a few on the forum who have found just the same. The positive changes they put in place to help the, manage their diabetes seem to have far reaching effects. Some say they haven‘t felt as ‘healthy’ in years since their diagnosis with a long term condition! More energy, better skin, brighter outlook, clearer mind, and various historic aches, pains, and niggles seeming to settle down 🙂
Click to expand...
Hello, yes I do feel so much better, in my legs especially, actually I am quite surprised just how much.

Considering I don't think I have made that much of a change.

I only took sugar in tea, and on cereal.

But I was consuming a lot of sugar in fruit juices and foods that have so much sugar in them.
 
I am eating more poridge which is more or less 0 sugar.

I see on some cereals that they contain 3 or 4% sugar

So Oates cereal is 4% where as oats porridge is 0% .

I also found that there are some fruit juices that contain 3 or 4 % sugar.

Are these foods ok or is even 3% sugar no good?

Thanks
 
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