Exercise for diabetes: What type and how much?

Diet and lifestyle changes are very important for keeping blood sugars under control, and for lowering the risk of complications from diabetes such as heart, kidney, foot, and eye problems. However, many people with type 2 diabetes have not exercised regularly for a long time. Some might even think that anyone who exercises is either a long-distance runner or a weightlifter. This is not true, and anyone with diabetes can exercise. Start by making a commitment to being more active by finding something that you like to do.

Canadian diabetes experts recommend that all people with diabetes, especially those with underlying heart conditions, first talk to their physician or primary health care provider before starting an exercise program. Even with this recommendation, rest assured that most people with diabetes will be able to exercise.

Experts suggest that all people with diabetes should try to do 150 minutes of moderate to vigorous intensity endurance (cardio) activity each week. Moderate intensity exercises are any activity done at a level that makes your heart beat faster than normal.

Endurance exercises can easily become part of your regular routine. It can be simple activities such as going for a walk, or doing household chores or yard work such as vacuuming or raking leaves.

Experts also recommend doing some resistance exercises 3 times per week. Resistance exercises are commonly thought of as weightlifting, but they can also be any exercise where you lift or push something.

Table 1 lists some examples of moderate intensity endurance and resistance exercises.