What Exercises to Do

Exercise uses your heart, lungs, arms, and legs. When you exercise, you breathe harder and your heart beats faster. It is good for diabetes and your overall health.

Find a type of physical activity you enjoy. It does not have to be hard or boring. Start by finding time during your day. For example, take the stairs to walk extra steps. Park the car further away. Take a break and get out for a 10-minute walk. Build up from there so that you walk or exercise 30 minutes on most days. You do not have to go to a gym, unless you prefer.

The 3 recommended types of exercise are:

1. Light aerobic activity

   These are normal activities like walking and climbing stairs.

   Goal: Do light activities every day.

2. Moderate or Vigorous aerobic activity

   Moderate: These activities raise your pulse (heart rate) and breathing, but you should still be able to talk normally. Examples: brisk walking, biking (flat road), social dancing, gardening, treadmill walking, housework, softball, elliptical trainer, water aerobics, fast lap swimming, running or jogging, hiking uphill, and basketball.

   Goal: Do a total 150 minutes per week. This can be done in 5, 10, 15, or 30 minutes at a time. Whatever works for you.

3. Strength training

   This includes exercises for your major muscle groups. Repeat each exercise 8 to 10 times. For example, lift a soup can or 2 pound weight for 8 to 10 repetitions (reps) before moving onto the next type of strengthening exercise, like leg squats.

   Goal: Do strength training 3 days per week (not 2 days in a row).

   Examples: Strength training, squats, lunges, free weights, and weight machines.

   How do I meet the guidelines?

   Build up by exercising 5 to 10 minutes at a time so that you complete 2 1/2 hours (or 150 minutes) each week. Include strength training exercises every other day to allow your muscles to recover. The impact on lowering glucose may last up to 3 days!