Exercise guide
Prediabetes, sometimes called borderline diabetes or non-diabetic hyperglycaemia, means your blood sugar is higher than normal but not high enough to be diagnosed with diabetes. It's a warning, and a chance: unlike type 1 diabetes, type 2 diabetes may be prevented. In large trials, programmes that combined more activity with modest weight loss cut new cases of type 2 diabetes by more than half, and the difference was still there 20 to 30 years later.
Being more active helps even if the scales barely move, though the biggest effects came when it was combined with changes to eating and some weight loss. Prediabetes can go back to normal, but it can also creep back.
This guide covers what the prevention trials found, how much exercise to do, walking after meals, strength training, how much weight loss helps, the free National Health Service (NHS) Diabetes Prevention Programme in England, and the symptoms that mean you should see a general practitioner (GP).
In the UK, prediabetes means an HbA1c (a blood test of your average blood sugar over the past 2 to 3 months) of 42 to 47 mmol/mol, or a fasting blood sugar of 5.5 to 6.9 mmol/L. It usually has no symptoms, and Diabetes UK says it affects around 1 in 12 people. Blood sugar can go back to the normal range.
In the US Diabetes Prevention Program (3,234 people), 150 minutes a week of activity plus 7% weight loss cut new cases of diabetes by 58% over about 3 years, and a Finnish trial found the same. Twenty-one years on, the US lifestyle group still had 24% less diabetes.
In the US trial, people who met the activity goal but not the weight goal had 44% less diabetes, and in a Chinese trial, exercise on its own cut it by 46%. But a Cochrane review rates the evidence for activity on its own as very low quality: the clearest benefit comes from combining it with changes to eating and weight loss.
At least 150 minutes a week of moderate activity, such as brisk walking, over at least 3 days (the American Diabetes Association), plus strength exercises on at least 2 days (NHS); strength training cut new cases of diabetes in a 2-year trial. If you're overweight, aim to lose 5% to 7% of your weight; Diabetes UK says smaller losses help too.
Walking soon after eating lowers the rise in blood sugar, and walking before the meal doesn't. In older people at risk, three 15-minute walks after meals beat one 45-minute walk for blood sugar after dinner. The American Diabetes Association advises getting up at least every 30 minutes.
In England, ask your GP practice about the free 9-month NHS Diabetes Prevention Programme: referral was linked with 20% fewer people going on to type 2 diabetes. See a GP if you get symptoms of diabetes, such as feeling thirsty all the time, peeing more than usual or losing weight without trying.
The NHS says prediabetes means your blood sugar is higher than normal but not high enough to be diagnosed with diabetes, and that you're at higher risk of getting diabetes in the future; unlike type 1 diabetes, type 2 diabetes may be prevented. Behind it is usually insulin resistance: your muscles, fat and liver don't respond well to insulin, and over time your pancreas can't keep up. Diabetes UK also calls it borderline diabetes, and the National Institute for Health and Care Excellence (NICE) calls it non-diabetic hyperglycaemia.
Prediabetes is found with a blood test:
Diabetes UK says it affects around 1 in 12 people. In the US, about 97.6 million adults had prediabetes in 2021.
The NHS says you're more at risk of type 2 diabetes if you're white and over 40, or over 25 with a South Asian, Chinese, Black African or Black Caribbean background; if a parent, brother or sister has it; if you're overweight and not very active; or if you have a condition such as high blood pressure. The US National Institute of Diabetes and Digestive and Kidney Diseases adds gestational diabetes or a baby who weighed over 9 lb (4.1 kg), polycystic ovary syndrome (PCOS), sleep apnoea, smoking and some medicines.
Not everyone with prediabetes gets type 2 diabetes. In the high-risk group in the US trial, 29% did within 3 years without help. Risk is lower later in life: among people in their 70s, 8% to 9% went on to diabetes over 6 years, and going back to normal was more common. The American Diabetes Association says prediabetes is also linked with a higher risk of heart and circulation problems.
NICE recommends a blood test at least once a year if you're at high risk, with a weight check and a review of any lifestyle changes. In England, the NHS offers a free health check to people aged 40 to 74 without a known health condition.
Diabetes UK says it's possible to reverse prediabetes, meaning an HbA1c back below 42 mmol/mol, but that it doesn't go away on its own and blood sugar can creep back up. In the US trial, getting back to normal even once was linked with a lower risk of diabetes later.
In the US Diabetes Prevention Program, 3,234 people at high risk had a lifestyle programme, metformin or a dummy pill. The programme, aiming for 7% weight loss and 150 minutes of activity a week, cut new diabetes by 58% over 2.8 years, against 31% for metformin: about 7 people needed it for 3 years to prevent one case. In the Finnish Diabetes Prevention Study (522 people), 11% of the lifestyle group had diabetes after 4 years, against 23% of the others.
In a Cochrane review, programmes combining diet and physical activity cut type 2 diabetes from about 26% to 15% (11 trials, 4,511 people; moderate-certainty evidence).
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In the Chinese Da Qing study (577 people), clinics offering exercise alone cut diabetes by 46% over 6 years, diet alone by 31% and both by 42%; it was one trial, randomised by clinic. In the US trial, people who missed the weight goal but met the activity goal had 44% less diabetes. In another US trial of 237 people, 6 months of brisk walking alone improved how the body handled sugar almost as much as a diet and exercise programme. But Cochrane found no firm evidence that activity alone prevents type 2 diabetes, on very low-quality evidence from 2 trials.
Twenty-one years on, the US lifestyle group still had 24% less diabetes, with a median 3.5 more years free of it, though there was no clear overall effect on heart or small blood vessel problems. In Finland, diabetes was 43% lower over 7 years, and 36% lower in the years after the counselling stopped. Thirty years after the Chinese study, the lifestyle groups had 26% fewer heart and circulation problems, 26% fewer deaths, and lived about 1.4 years longer.
In the US trial's lifestyle group, each kilogram lost cut the risk of diabetes by 16%. Weight loss explained most of the benefit, and activity added to it.
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In 28 cohort studies, 150 minutes a week of moderate activity went with 26% less type 2 diabetes, and 300 minutes with 36% less, with the biggest gains at low levels. These studies show a link, not proof of cause, but the pattern is consistent.
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In a 2-year trial in China (137 people analysed, average age 59), supervised strength, aerobic or combined training 3 times a week for an hour left 21% to 26% with diabetes, against 69% of the group that didn't exercise. That's one trial, and 69% of a control group getting diabetes in 2 years is unusually high, so the size of the effect is uncertain. In 32,002 US men followed for 18 years, 150 minutes or more of weight training a week went with 34% less type 2 diabetes.
Across 15 trials (775 people), strength training lowered fasting blood sugar by about 0.4 mmol/L (6.7 mg/dL), with no clear change in HbA1c, on low-certainty evidence. Across 12 exercise programmes, blood sugar 2 hours into a glucose tolerance test improved by about 6% on average. A network analysis of 13 studies found aerobic training best for HbA1c and combined training best for fasting blood sugar.
Across 8 crossover trials (116 people), exercise after a meal lowered the rise in blood sugar and exercise before it didn't. In 10 inactive people over 60 with raised fasting blood sugar, three 15-minute walks after meals and one 45-minute walk both improved blood sugar over 24 hours, and the after-meal walks lowered it more after dinner. In type 2 diabetes, a 10-minute walk after each main meal lowered blood sugar after eating 12% more than one 30-minute walk a day, and 22% more after dinner. In one-day studies, short walking breaks in long spells of sitting lowered blood sugar after meals by about 17%, and standing breaks by about 10%.
People referred to the programme were 20% less likely to go on to type 2 diabetes than similar people who weren't (18,470 against 51,331), with similar results by age, sex, body mass index (BMI) and deprivation. Type 2 diabetes was about 6% lower than expected in the first areas to offer it, and the full evaluation found the programme highly likely to be cost-effective. These studies are observational, not trials.
Metformin was less effective than the lifestyle programme in the US trial (31% against 58%). NICE says to use judgement about metformin if blood tests get worse despite lifestyle changes or someone can't take part, particularly with a BMI over 35, and that lifestyle change can be more effective than medicines. The American Diabetes Association says weight loss injections based on GLP-1 (glucagon-like peptide 1) should be considered for weight management with overweight or obesity, but there are no long-term data on any medicine other than metformin for preventing type 2 diabetes on its own.
The American Diabetes Association advises at least 150 minutes a week of moderate activity, such as brisk walking: in the US trial, spread over at least 3 days, in sessions of 10 minutes or more. UK guidelines say 150 minutes of moderate activity or 75 of vigorous activity a week, plus strength exercises on 2 days, and less time sitting.
Moderate means you can talk but not sing. In the US trial of 237 people, moderate walking improved how the body handled sugar, while the same amount of vigorous exercise improved it only slightly, so harder isn't better. Interval training is optional: it lowered fasting blood sugar a little in one review.
UK guidelines say strength exercises on 2 days, and the American Diabetes Association says a prevention plan can include them. Our editorial starting point: 2 to 3 sessions a week, 1 to 3 sets of 8 to 12 on the main muscle groups, stopping with a few reps to spare. The trial that cut new diabetes used an hour of supervised training 3 times a week.
If you count steps, 7,000 or more a day is a reasonable aim (our suggestion): in a large review, 7,000 a day went with 14% less type 2 diabetes than 2,000, on moderate-certainty evidence.
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NICE says even small increases in activity help and can be built on. The American College of Sports Medicine says most people without symptoms, or heart, metabolic or kidney disease, can start light to moderate exercise without a medical check first. The NHS suggests speaking to your GP first if you haven't exercised for some time or have a health condition.
Think in months and years, not weeks. Diabetes UK says aiming to reverse prediabetes within 3 months is unlikely to be realistic. In the trials, the difference showed within the first year and lasted for years, and your yearly blood test will show how you're doing.
In crossover trials, exercise after a meal lowered the rise in blood sugar and exercise before it didn't, and starting sooner after eating helped more.
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Our suggestion, from the trials: walk for 10 to 15 minutes after your main meals, starting soon after eating, on top of your weekly total. In older people at risk, 15-minute walks after each meal worked; in type 2 diabetes, 10-minute walks did.
The American Diabetes Association advises interrupting long spells of sitting at least every 30 minutes. In one-day studies, a few minutes of light walking every 20 to 30 minutes lowered blood sugar after meals. NICE suggests a walk at lunchtime.
You may read that a 2-minute walk after eating is enough. That figure comes from studies that repeated short walks through a whole day of sitting; the after-meal walks that have been tested last 10 to 15 minutes.
In the 2-year Chinese trial, strength training cut new diabetes about as much as aerobic training, and in a large US study, men who did weight training had less type 2 diabetes. The American Diabetes Association says a prevention plan can include it.
Our editorial starting point: 2 to 3 sessions a week on days that aren't back to back, working your legs, back, chest and shoulders, 1 to 3 sets of 8 to 12, stopping with a few reps to spare, and adding weight slowly. Bands, dumbbells, machines and body weight all work.
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Our suggestion: breathe out on each effort and don't hold your breath. Our high blood pressure guide explains which moves need care.
If you're overweight, the American Diabetes Association advises losing at least 5% to 7% of your starting weight, with more benefit at 7% to 10%. NICE says 5% to 10% in a year is a realistic first target. Diabetes UK says even 1% to 9% can help lower your average blood sugar, and that not everyone with prediabetes needs to lose weight.
In the US trial, each kilogram lost cut the risk of diabetes by 16%. For someone who weighs 100 kg, 5% to 7% is 5 to 7 kg.
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Exercise on its own usually takes off only a few kilos, as our weight loss guide explains, and the trials that prevented diabetes paired it with changes to eating. The guide also covers keeping your muscle while you lose weight.
The American Diabetes Association says weight loss injections should be considered for weight management with overweight or obesity, but there are no long-term data on them for preventing type 2 diabetes on its own. For people with diabetes on these medicines, it advises strength exercise to help keep muscle. Your doctor decides with you whether you need one; never start or stop a medicine on your own.
Healthier You, the NHS Diabetes Prevention Programme, is a free 9-month programme in England for adults with an HbA1c of 42 to 47 mmol/mol or a fasting blood sugar of 5.5 to 6.9 mmol/L. It covers food, activity and weight, in group sessions or remotely, including online.
Ask your GP practice to refer you. If you've had gestational diabetes, you can refer yourself. Wales, Scotland and Northern Ireland have their own services, Diabetes UK says.
Referral was linked with 20% fewer people going on to type 2 diabetes over about 3 years, and fewer new cases across the first areas to offer it. These are observational studies, not trials.
Of 324,699 people referred between 2016 and 2018, 53% went to the first assessment and 19% completed the programme. Those who completed it lost 3.3 kg on average, and their HbA1c fell by about 2 mmol/mol.
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Brisk walking was the trials' main activity: 150 minutes a week over at least 3 days, in sessions of 10 minutes or more (American Diabetes Association), plus 10 to 15 minutes after main meals (our suggestion, from the after-meal trials). The elliptical trainer page's dose is 10 to 20 minutes at a moderate effort to start, building towards 30; the indoor rowing page's is 3 rounds of 4 to 5 minutes at a pace you could hold a conversation at; and the step jack page's is 30 to 45 seconds within a circuit, 2 to 3 rounds. With sore knees, choose the bike, elliptical or swimming.
3D demoTreadmill walkingBeginner · Cardio machine
3D demoStationary cyclingBeginner · Cardio machine
3D demoElliptical trainerBeginner · Cardio machine
3D demoIndoor rowing (rowing machine)Beginner · Cardio machine
3D demoStair climbingIntermediate · A step
Front crawl (freestyle swimming)Intermediate · Other / check instructions
3D demoStep jack (low-impact jumping jack)Beginner · No equipment2 to 3 sessions a week: our editorial starting point is 1 to 3 sets of 8 to 12 on the main muscle groups, stopping with a few reps to spare. The band row page's dose is 3 sets of 10 to 15, stopping 2 to 3 reps short of failure. Our suggestion: start with sit-to-stands and wall push-ups and work along the list; the machines suit the gym.
3D demoSit to stand from a chairBeginner · A bench or box
3D demoDumbbell goblet squatIntermediate · A dumbbell
3D demoStep-upBeginner · A step
3D demoWall push-upBeginner · A wall
3D demoIncline push-upBeginner · A bench or box
3D demoPush-upIntermediate · No equipment
3D demoBand rowBeginner · A band + An anchor point
3D demoSupported single-arm dumbbell rowIntermediate · A dumbbell + A bench or box
3D demoDumbbell Romanian deadliftIntermediate · A dumbbell
3D demoFarmer's carryBeginner · A dumbbell + A kettlebell
3D demoLeg pressBeginner · Strength machine
3D demoChest press machineBeginner · Strength machine
3D demoLat pulldownBeginner · A cable machine
3D demoSeated cable rowBeginner · A cable machineEvery 30 minutes of sitting, 1 to 3 minutes of marching or calf raises (our suggestion, from the American Diabetes Association's advice to get up at least every 30 minutes).
Next to a counter, a few times a week (our suggestion). The side-stepping page's dose is 10 steps each way, next to a counter (the NHS balance exercises).
After meals, the 10-minute walk and move routine; its tips on insulin don't apply to most people with prediabetes. Five easy cardio workouts make 150 minutes a week. For strength, start with the beginner home workout, then the 20-minute strength or band workout 2 to 3 times a week, or the machine workout at the gym. The glucose checks in the weights then cardio workout are for people on insulin. The desk break suits long spells of sitting, and the seniors' workouts suit people over 60.
A 10-minute routine for straight after a meal: an easy walk, a few simple standing moves from blood sugar trials, then a short walk to finish.
10 minBeginner6 movesCardio machine, A bench or boxA steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.
40 minBeginner3 movesCardio machine, A wallA 40-minute walk alternating 3 minutes fast and 3 minutes easy, five times over: the interval walking tested in Japanese trials, built up from three rounds.
40 minBeginner3 movesCardio machine, A wallA 50-minute walk with hills, outdoors or on a treadmill slope: brisk on the flat, slower on the climbs, building from gentle slopes to about 6%.
50 minBeginner5 movesCardio machine, A stepA steady bike ride for a first triathlon or fitness: 5 to 10 minutes easy, a ride you can talk through, optional short faster bursts and an easy cool-down.
45 minBeginner4 movesCardio machine, A wallA gentle 20-minute beginner home workout with a chair, a wall and a band: sit-to-stands, wall push-ups, band rows, step-ups and dead bugs.
20 minBeginner11 movesA bench or box, A wallA 20-minute full-body dumbbell workout: two supersets of squats, rows, Romanian deadlifts and push-ups. Twice a week covers the minimum dose.
20 minBeginner8 movesA dumbbell, A bench or boxA full-body resistance band workout: squats, rows, push-ups, presses, pull-aparts, band walks, good mornings and flyes.
30 minBeginner9 movesA band, An anchor pointA 45-minute full-body gym workout on machines: leg press, chest press, machine row, leg curl, shoulder press and arms, with sets, reps and rest.
45 minBeginner14 movesCardio machine, A bandStrength moves first, then 20 to 30 minutes of steady cardio, with glucose checks built in. In one small type 1 diabetes trial, weights first kept glucose steadier.
45 minBeginner11 movesA dumbbell, A bench or boxA 3-minute standing break to repeat every 30 to 60 minutes at your desk: sit-to-stands, calf raises, marching, an upper-back turn and chin tucks.
3 minBeginner5 movesA bench or box, A wallA 25-minute standing cardio circuit with no jumping: marching, step jacks, sit-to-stands, punches, step-ups and wall push-ups, with a seated option for most moves.
25 minBeginner9 movesA bench or box, A stepA 40-minute strength and balance session for over-65s, built from the Otago home programme and NHS exercises, using a chair, a counter and a step.
40 minBeginner18 movesA bench or box, Something with weightA 50-minute gym session for older adults and sarcopenia: 7 machines for the legs, chest and back from the UK prescription, then a short balance finish.
50 minBeginner12 movesCardio machine, A bench or boxA 30 to 45-minute beginner pool swim: a shoulder warm-up on the side, easy lengths, a main set of repeats with rests, and an easy swim down, any stroke.
35 minBeginner5 movesOther / check instructionsThe walking plan builds to 150 minutes a week in 8 weeks; the beginner and 3-day home plans add strength, and the weight loss plan pairs both.
A free 8-week walking plan for beginners: build to 150 minutes of brisk walking a week, with intervals, hills and two short strength sessions.
6 training days40 minBeginner2 days a weekYour first four weeks: two, then three short strength sessions a week at home plus walks, building gently to a full routine.
2 training days20 minBeginner3 days a weekThree full-body home workouts a week with dumbbells or no equipment at all, plus walks and an 8-week plan to keep progressing.
3 training days35 minBeginner5 days a weekA 12-week workout plan for weight loss: three strength days, two cardio days and daily steps, building to 200 minutes a week, with honest results.
3 training days45 minBeginner3 days a weekA 12-week exercise plan for over-65s: strength and balance three times a week, short balance sessions and daily walks, based on falls-prevention trials.
3 training days40 minBeginnerThe American Diabetes Association says that among people with prediabetes in their 70s, 8% to 9% went on to diabetes over 6 years, and going back to normal was more common. The same activity advice applies.
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Our suggestion: add balance exercises to your walking and strength work, as our older adults guide explains.
The American Diabetes Association says sleeping less than 6 hours or more than 9 is linked with up to 50% more type 2 diabetes, including going on from prediabetes, and asks clinicians to check sleep in people with prediabetes. The US National Institute of Diabetes and Digestive and Kidney Diseases lists sleep apnoea as a risk factor for prediabetes. Our sleep and sleep apnoea guides explain more.
This is general information, not a diagnosis. In the US, call 911 where this page says 999.
See a GP if you have symptoms of type 2 diabetes:
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The NHS says not everyone with type 2 diabetes has symptoms, so keep your yearly blood test even if you feel well.
Adults can get type 1 diabetes too. The NHS says call 999 or go to A&E (accident and emergency) if you've been peeing more, feeling very thirsty and tired, and:
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These could be signs of diabetic ketoacidosis, which can be life-threatening. Don't drive yourself to A&E.
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Call 999 (911 in the US) for chest pain, severe difficulty breathing or someone who collapses during or after exercise. Our heart disease guide lists the signs.
Get unusual breathlessness, dizziness or a racing or irregular heartbeat during activity checked before you carry on (our suggestion, in line with the American College of Sports Medicine's advice).
Metformin and weight loss injections on their own don't usually cause hypos (low blood sugar), and the American Diabetes Association says no routine precautions are usually needed. If you take insulin or a sulfonylurea such as gliclazide for another reason, our type 2 diabetes guide covers hypos.
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In the highest-risk group in the US trial, 29% got diabetes within 3 years without help. In older people it's slower, and going back to normal is common. The US National Institute of Diabetes and Digestive and Kidney Diseases says not everyone with prediabetes develops type 2 diabetes.
The trials aimed for 5% to 7%, and each kilogram lost cut the risk by 16% in the US trial. Diabetes UK says losing 1% to 9% of your weight can help lower your average blood sugar.
In the US trial, people who met the activity goal but not the weight goal had 44% less diabetes, and in another US trial, brisk walking improved how the body handled sugar with only a small change in body fat.
In a 2-year trial, supervised strength training cut new diabetes about as much as aerobic training, and weight training went with less type 2 diabetes in a large study of men. The American Diabetes Association says a prevention plan can include it.
In a US trial, moderate walking improved how the body handled sugar more than the same amount of vigorous exercise. Intervals are optional, not required.
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7,000 steps a day went with 14% less type 2 diabetes than 2,000 in a large review. Any step up from where you are counts.
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That figure comes from lab studies that repeated short walks through a day of sitting. The tested walks after meals last 10 to 15 minutes.
Diabetes UK says a continuous glucose monitor can't diagnose diabetes or prediabetes: only blood tests can. The American Diabetes Association says there isn't enough evidence to use one for screening or diagnosis.
Diabetes UK says that even with a family history of type 2 diabetes, changes to your health habits can help delay or prevent it.
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Brisk walking most days, plus strength training 2 to 3 times a week. Walking was the main activity in the trials that prevented type 2 diabetes, and strength training cut new cases about as much as aerobic training in one 2-year trial. The best choice is the one you'll keep doing.
At least 150 minutes a week of moderate activity, spread over at least 3 days, such as 30 minutes on 5 days, plus strength work on 2 days. More helps: 300 minutes a week went with more protection than 150 in long-term studies. If that's a lot for you now, any increase helps.
It can help: in the US prevention trial, people who met the activity goal without reaching the weight goal had 44% less diabetes, and brisk walking alone improved how the body handles sugar. But the programmes that worked best combined activity with changes to eating and modest weight loss, which together cut new diabetes by more than half.
The trials aimed for 5% to 7% of body weight, for example 5 to 7 kg if you weigh 100 kg, and every kilogram lost lowered the risk. Smaller losses still help, and if you're already a healthy weight, being active and eating well matter more than the scales.
Yes. In one trial, about 18 km a week of moderate walking improved how the body handles sugar almost as much as a full diet and exercise programme. About 7,000 steps a day went with 14% less type 2 diabetes than 2,000. Add strength work for the best results.
Yes, if you can: walking soon after eating lowers the rise in blood sugar, and walking before the meal doesn't. Our suggestion is 10 to 15 minutes after your main meals, on top of your weekly total.
It looks that way. In one 2-year trial, supervised strength training 3 times a week cut new diabetes sharply compared with no exercise, though the control group's diabetes rate was unusually high. In a large study, men who did 150 minutes or more of weight training a week had 34% less type 2 diabetes. Bands, dumbbells, machines and body weight all work.
There's no fixed time: Diabetes UK says aiming to reverse it in 3 months is unlikely to be realistic. In the trials, the difference showed within the first year and lasted for years, and your yearly blood test will show how you're doing.
Healthier You is a free 9-month programme in England for adults with prediabetes, in groups or remotely, covering food, activity and weight. Ask your GP practice to refer you; if you've had gestational diabetes, you can sign up yourself. People referred were 20% less likely to go on to type 2 diabetes.
Most people without symptoms can start walking and light to moderate exercise straight away. The NHS suggests speaking to your GP first if you haven't exercised for some time or have a health condition. Get chest pain, unusual breathlessness or dizziness checked before you carry on.
Usually there are none, which is why the blood test matters. Feeling very tired, peeing more than usual, feeling thirsty all the time, losing weight without trying, blurred vision, slow-healing cuts, or itching or repeated thrush can mean type 2 diabetes, so see a GP. If these come on quickly with being sick, tummy pain, fast breathing, drowsiness or confusion, call 999 or go to A&E.
No. Without help, about 3 in 10 people at high risk got diabetes within 3 years in the US trial, but many people never do, and among people in their 70s fewer than 1 in 10 went on to diabetes over 6 years. Getting your blood sugar back to normal, even once, was linked with a lower risk later.
Exercise education, not a diagnosis or treatment plan, and clinical review of these guides is pending. Stop and get advice for chest pain, unusual breathlessness, dizziness or fainting, or new pain, and check with your doctor or midwife first if they have told you to limit activity. Health disclaimer.
