High BMI at risk of diabetes. New plan

[Siobhan6]

After ready some of the amazingly supportive responses I now have a plan to eventually run 5K.

I'm not officially obese but my BMI is really high and borderline diabetic. I tried doing the running last year and got to week 5. I've put more weight on since and just can't get going.

From tomorrow morning I'm going to get back in the habit of getting up and going for a brisk walk first thing at least 3 times per week until I can do that without my lungs trying to explode. Then move on to C25K unless it's icy 😊

[John_W Graduate Ambassador]

That's a great idea and I wish you well.

Why not try the C25K as a walking program, where you do the jogging bits as a brisk walk and the walking bits as a gentle walk?

[Siobhan6 in reply to John_W]

Good idea, thank you

[Instructor57 Graduate]

Sounds like a plan !If you can get to the stage of doing a 30 minute brisk walk then that would certainly help with C25K

Good luck 👍

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[david_now]

That is how I did it.

In may this year my BMI was 30.6. I had symptoms which led me to think I might have diabetes but had blood tests which showed I didn't.

I was already doing 10,000 steps a day but increased this massively to 35-40,000 per day , walking 510 miles in June.

A bit of a hiccup in June when I tested positive for COVID-19, but still got about 300 miles in.

The weight fell off and after 10 weeks my BMI was 25.5.

I then started c25k, having not run for 30 years ago.

I completed the program last week with my BMI at 24.3

I did my 3rd parkrun on Saturday at just over 25 mins.

I doubt if I'd have got the weight off doing 30 mins exercise 3 days a week with rest days in between.

[david_now in reply to david_now]

Hiccup in July.

[Siobhan6 in reply to david_now]

Wow, thanks for letting me know. I did W1D1 as a walking programme this morning and it made me think every day would be better. How long did doing 35-40 000 steps take? That's real dedication

[GoogleMe Graduate in reply to Siobhan6]

The best exercise is the one you actually do. One of the key features of C25K for many frankly is the way it reins back the boom and bust tendencies and although the need for a lower impact day between running sessions doesn't apply, the need to find something sustainable that you'll keep up is very much there.

[david_now in reply to Siobhan6]

It was 4 or 5 hours a day. One long slow walk, and one short walk at a brisk pace . Plus everyday walking around house and to and from shops etc.

[Siobhan6 in reply to david_now]

That makes sense. My job is sedentary so I won't be doing 4/5 hours every day but doing that on Sat or Sun is a good goal to aim for

[david_now in reply to Siobhan6]

Good luck