Types of exercises.
Two types of physical activity are most important for managing diabetes: aerobic exercise and strength training.
Aerobic Exercise
Aerobic exercise helps your body use insulin better. It makes your heart and bones strong, relieves stress, improves blood circulation, and reduces your risk for heart disease by lowering blood glucose and blood pressure and improving cholesterol levels.
We Recommend: Aiming for 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week or a total of 150 minutes per week. Spread your activity out over at least 3 days during the week and try not to go more than 2 days in a row without exercising.
Note: Moderate intensity means that you are working hard enough that you can talk, but not sing, during the activity. Vigorous intensity means you cannot say more than a few words without pausing for a breath during the activity.
Get Started
If you haven't been very active recently, you can start out with 5 or 10 minutes a day. Then, increase your activity sessions by a few minutes each week. Over time, you'll see your fitness improve, and you'll find that you're able to do more.
If you are just starting out, you may want to check out our starting walking plan.
Find the Time
If your busy schedule doesn't allow you to exercise for a 30-minute period during the day, you have the option to break it up into bouts of 10 minutes or more. Research has shown that the health benefits are similar when you do this!
For example, you might take a brisk 10-minute walk after each meal. Or you could try doing 15 minutes of aerobics in the morning before work and another 15 minutes when you get home.
If you are trying to lose weight and keep it off, most people need to do closer to 60 minutes of aerobic exercise per day.
Below are some examples of aerobic activities:
Brisk walking (outside or inside on a treadmill)
Bicycling/Stationary cycling indoors
Dancing
Low-impact aerobics
Swimming or water aerobics
Playing tennis
Stair climbing
Jogging/Running
Hiking
Rowing
Ice-skating or roller-skating
Cross-country skiing
Moderate-to-heavy gardening
Two types of physical activity are most important for managing diabetes: aerobic exercise and strength training.
Aerobic Exercise
Aerobic exercise helps your body use insulin better. It makes your heart and bones strong, relieves stress, improves blood circulation, and reduces your risk for heart disease by lowering blood glucose and blood pressure and improving cholesterol levels.
We Recommend: Aiming for 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week or a total of 150 minutes per week. Spread your activity out over at least 3 days during the week and try not to go more than 2 days in a row without exercising.
Note: Moderate intensity means that you are working hard enough that you can talk, but not sing, during the activity. Vigorous intensity means you cannot say more than a few words without pausing for a breath during the activity.
Get Started
If you haven't been very active recently, you can start out with 5 or 10 minutes a day. Then, increase your activity sessions by a few minutes each week. Over time, you'll see your fitness improve, and you'll find that you're able to do more.
If you are just starting out, you may want to check out our starting walking plan.
Find the Time
If your busy schedule doesn't allow you to exercise for a 30-minute period during the day, you have the option to break it up into bouts of 10 minutes or more. Research has shown that the health benefits are similar when you do this!
For example, you might take a brisk 10-minute walk after each meal. Or you could try doing 15 minutes of aerobics in the morning before work and another 15 minutes when you get home.
If you are trying to lose weight and keep it off, most people need to do closer to 60 minutes of aerobic exercise per day.
Below are some examples of aerobic activities:
Brisk walking (outside or inside on a treadmill)
Bicycling/Stationary cycling indoors
Dancing
Low-impact aerobics
Swimming or water aerobics
Playing tennis
Stair climbing
Jogging/Running
Hiking
Rowing
Ice-skating or roller-skating
Cross-country skiing
Moderate-to-heavy gardening
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