Exercise: Pedometer Assisted Exercise

Nutrientology supports the use of a pedometer at least in beginning a more active lifestyle. This is a helpful approach to gauge how much time and effort you need for walking exercise. Set proper and realistic goals right from the start and increase gradually. Slow and steady wins the race. If you are prediabetic you may have used a glucometer so you are accustomed to using a monitoring device to gauge your body’s function and should naturally take to this objectively measured pedometer approach.

pedometer walking exercise to stop prediabetes You can look at total steps or break it down between:

a) steps taken as part of daily living

b) those steps taken as part of a dedicated exercise time.

Drink some water before, during, and after activity. If you are on a blood sugar medicine and at risk for low blood sugar, always carry a source of carbohydrate so you’ll be ready to treat potential low blood sugar. Carrying water with some added quality fruit juice is a good approach. If you are diabetic wear some form of medical identification indicating that you have diabetes to protect yourself in case of an emergency.

There are a number of studies supporting the use of pedometers to help with walking exercise.  Researchers at Stanford University School of Medicine performed a pedometer walking study that discovered that walking with a pedometer helped people stay active. The study’s lead author, Dena Bravata, M.D., showed that participants who wore pedometers increased their overall physical activity by 27%. Dr. Bravata also found that study participants’ blood pressure, risk of stroke, and weight dropped when they walked more.

stopping prediabetes with pedometer walking says robert creighton

Another pedometer walking study, published by University of Alberta exercise physiologist, Gordon Bell, PhD recruited 128 physically inactive men and women between 27 and 65 years of age with no known cardiovascular or other diseases.

The volunteers that were part of this study were randomly placed into a control group, a walking group, or an exercise fitness group and all were required to wear a pedometer throughout the study to make sure that they stayed within the prescribed number of steps for their group.

Dr. Bell gradually built up the number of steps that the walking group did until they were up to completing 10,000 steps per day every day of the week. They actually were able to complete 9221 steps per day or 92 per cent of the prescription.

All participants saw benefits: walking and exercise-fitness groups saw a significant reduction in body mass, waist circumference and waist-to-hip ratio after the six months as well as resting heart rate. The participants in the more traditional exercise-fitness program improved more than those in the walking program. In addition, surprisingly enough, the control group also saw changes suggesting that they were possibly motivated to become more physically active after undergoing the health assessment at the start of the study, and having a pedometer, which may have made them more aware of how much or how little they were physically active.

How do I go about getting started with my first pedometer?

It is recommend that you wear your pedometer from when you wake up in the morning until you go to sleep at night for one to two weeks, write down your daily step total and then figure-out your average daily steps. Once you know your average, you can try to increase your average daily count by 250-500 each week until you reach an average of 10,000 steps per day.

How far am I walking? How many steps are there in a mile?

There are approximately 1,900-2,600 steps per mile depending on your stride length. Stride length is dependent on: a) your leg length b) how fast you’re moving. Your stride calculate steps when using a pedometer to help with walking programlength is longer when you jog or run which means your step count will be different for the same distance depending on how fast you are moving. For example, it could take 2,400 steps to walk a mile and 2,100 steps to jog a mile. You also need to consider if you are walking uphill or downhill. It will take more steps walking hills than when walking on flat terrain, so you need to consider this when planning your pedometer use. If you want to be super accurate, you can set your pedometer to zero and walk or jog a measured mile–or half a mile and multiply by two–and determine how many steps you take per mile.

As suggested above, you should strive for 10,000 steps per day counted with your pedometer for general health improvement.  12,000 to 15,000 steps a day should help you lose some weight and stop prediabetes risks and curb metabolic syndrome. Remember you don’t need to do all those steps at once – break the total into manageable amounts that fit in with your daily routine.

If you are a diabetic with peripheral neuropathy that has caused what doctors refer to as “a loss of protective sensation”, then I would advise you consider a stationary bike for aerobic endurance type exercise.  Speak to a podiatrist about your level of risk and the type of footwear that is best for your exercise approach.

medical evaluation before exercise to stop prediabetes

Medical Evaluation

A medical evaluation should be performed before beginning a physical exercise lifestyle. Begin slowly, know your cardiovascular limitations, and take care of your body…more

 

Blood Sugar Levels

Physical fitness has been shown to lower glucose in people with diabetes. In the past, a general rule of thumb said that for every thirty-five minutes of exercise you engage in you should take in fifteen grams of carbohydrate…more

 

 

wear proper exercise shoes sneakers to stop prediabetes says foot doctor creighton

Footwear

Proper footwear is essential, especially for those individuals with full-blown diabetes mellitus. A podiatric foot evaluation…more

 

 

 

  Resistance Exercise

Properly performed resistance exercise either with rubber exercise tension bands or weights should also be part of your exercise routine. Resistance exercise should be started even more gradually…more

 

Exercise Prescription

The general recommendation is 30 minutes or more of moderate-intensity physical activity 5-6 days of the week to improve health and fitness…more

 

 

Follow the Nutrientology blog for more information and discussion about exercise and exercise research.

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