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Prediabetes Exercise Plan

The 2 Simple Rules You Must Follow In Your Prediabetes Exercise Plan

Your Prediabetes diagnosis hopefully came with a prescription to exercise more. But are you sabotaging yourself with a bad Prediabetes Exercise Plan? You might be.

Find out the 2 Simple Rules You Must Follow In Your Prediabetes Exercise Plan below. I'll also share the easiest (and most effective) exercise you can do...no sweating involved or gym membership required!


Exercise helps your body be more sensitive to insulin and lower your blood sugar. This is great news because over time this will help you reduce your A1C.

(To learn more about the tests for Prediabetes, including A1C – click here.)

But...there are two important rules you must follow!

If you don't follow these two rules, you'll likely be VERY disappointed.

In fact, if you don’t follow these two rules, your likelihood of reversing your Insulin Resistance and/or Prediabetes will be VERY slim indeed.

Rule #1 – Exercise Regularly

The link between regular exercise and better blood sugar control has been well established in medical research.

And I stress the word – REGULAR.

"There is irrefutable evidence of the effectiveness of regular physical activity in the primary and secondary prevention of several chronic diseases (e.g., cardiovascular disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis) and premature death."

Health Benefits Of Physical Activity: The Evidence. CMAJ. March 2006

Bottom Line: If you have Insulin Resistance or Prediabetes, you must exercise REGULARLY.

And the best version of being regular = every day, or almost every day.

So why does a successful prediabetes exercise plan mean you need to exercise on a regular basis?

Well...you won’t get very far if you don’t exercise regularly because....

Only REGULAR, CONSISTENT exercise has been proven to reduce your risk for heart disease and give you all those health benefits that'll help you reduce your risk for Type 2 Diabetes.

Exercising here and there might make you feel less guilty but...that's about it.

"Aerobic training and resistance training improve insulin action... and can assist with management of blood glucose levels, lipids, blood pressure, cardiovascular risk, mortality, and quality of life... but exercise must be undertaken regularly to have continued benefits."

Exercise and Type 2 Diabetes. The American College of Sports Medicine and the American Diabetes Association: joint position statement executive summary

I'm going to tell you the easiest (and most effective) exercise you can do on a regular basis at the end of this blog post, so make sure you look for it!

(And like I said, there's no sweating or gym membership required!)

Ladies, you need to start doing a whole bunch less of these sedentary things and start exercising on a regular basis. Your health depends on it!

Overweight Woman Sitting
Couch Potato Overweight
Watching TV chair

Rule #2 - Never Skip More Than 2 Days

I have to tell you something that's totally cool.

Scientific researchers have tested the benefits of a session of exercise...specifically how long it will lower your blood sugar.

Think you can guess how long your blood sugar will be lower?

1 hour? Nope

4 hours? Nope

12 hours? Nope

1 day? Nope

2 days? Yup!

The benefits of 1 exercise session can last for up to 2 days!

Shock Emoji

Whoa! This is awesome!

That means that IF you exercise on Monday morning, you'll have better blood sugar control...

For the REST of the day on Monday...

ALL day Tuesday...

And on Wednesday morning! 

That is SOOOOO cool.

But be warned! After 48 hours the improved blood sugar control you got from your exercise session will be ALL GONE!!!

UNLESS --- you exercise again!

Remember how I told you in Rule #1 that you need to exercise regularly?    

Now you really know why.

So never, never, never skip more than 2 days in your regular prediabetes exercise plan.

Blood Sugar Lowering Benefits Of Exercise Last 2 Days

If you're really keen, exercise every day, that way your exercise benefits will NEVER run out!!!

And I didn't forget about my promise to tell you the easiest (and most effective) exercise you can do...no sweating or fancy equipment required!

Here it is...

The Easiest (and most effective) Exercise You Can Do

Since you stuck around until the end of this post (which means you're awesome, by the way!), I've got some really good news for you.

Ladies, you DON'T have to join a gym to reverse your Prediabetes.

AND... you don’t have to buy fancy equipment to reverse your Prediabetes.

You don't even have to work up a sweat.

All you have to do is...

Walk more.

That's it?


Simply increase how much you walk every day...your ultimate goal should be to get up to at least an hour every day!

Why Is Walking So Effective?

There's a whole bunch of reasons why walking is sooooo great for Insulin Resistance and Prediabetes:

  • Walking after meals lowers your postprandial (after meal) blood sugar
  • Consistent daily walking improves your fasting blood glucose
  • Walking improves your good cholesterol (HDL)
  • Walking lowers your blood pressure
  • Walking helps you lose weight (if you need to)
  • Walking lowers your A1c
  • Walking lowers inflammation in your body
  • Waking helps you have better stress management
  • Walking helps you reduce depression
Walking Lowers Blood Sugar Supper

Looks like it's time to add walking into your Prediabetes Exercise Plan!

Prediabetes Exercise Plan Rules Wrap-up

So that's the 2 rules you must follow in your prediabetes exercise plan:

  • Rule #1: Exercise regularly
  • Rule #2: Never skip more than 2 days 

I hope you enjoyed this blog post.

Need some help walking on a regular basis?

Read more about prediabetes and walking here (and how to get up to 10,000 steps a day).

Need to get a Fitbit? (it's a digital step-counter you wear on your wrist)...click the image below...

Fitbit Alta HR

About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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