Sounds like you are already doing 4 hours of exercise a week and 5kgs over weight. Well done for the exercise you have already been doing. This has probably stopped you from putting on any further weight and delayed your blood glucose level going into the borderline diabetes range - well done! The thing with exercise is that it makes your own insulin work better. Therefore trying to increase your exercise further while also decreasing your calories and increasing low glycaemic index foods may well be enough to get your back into the non diabetes range. Exercise is like having a diabetes tablet without any of the side effects!
One issue that can be tricky is the impact of stress on blood glucose levels because it increases them unfortunately. Give some consideration to the amount of stress you have in your life and how you are managing this because it may be that getting on top of the emotional side of your health will also help your blood glucose levels to drop. Fortunately exercise also helps to manage stress and release lovely hormones that make you feel better.
It is really worth putting in the effort to manage your blood glucose levels now. Getting them down into the non diabetes range will give you the biggest health 'bang for your buck', so to say! It is otherwise likely that in time your levels will continue to increase until you are in the diabetes range. Taking action now will prevent or delay a diagnosis of diabetes in the future.
Why not see a diabetes educator to help you to manage this process and provide some additional emotional support for the lifestyle changes required for a great outcome.
All the best and good health.
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