Exercise Tips for Type 2 Diabetes

Not active right now?  That's okay!

• Start slowly so you don't hurt yourself.
• Begin with a light activity, like a short walk a few days a week.
• Each week, try to exercise a little more.  Add another workout day, exercise for a longer period of time, or make things a bit harder.

Already active?  You're off to a great start.

• Slowly begin to increase the amount you do each week.
• If you are active at work or home, but don't exercise, add a regular exercise routine.

‍

Most people should aim to be active 150 minutes a week, but every bit helps!

Here's how to get the get the most out of your exercise routine:

• Spread it out over the week.  It's better to do 30 minutes a day for 5 days than 75 minutes twice a week.
• Do both cardio and strength training.
• Try to walk 7,000 steps a day.
• Make time to work out, even if you're active during the day.
• Track your steps with your phone or a step counter—it can be fun to see your sugars go down the more you move.

If you have health concerns or questions about how to exercise safely, reach out!

Start with a small, measurable goal.

• Choose one you feel like you can meet. For example, a 20-minute walk 2 to 3 days per week.
• Once you reach your first goal, you'll feel more confident tackling bigger ones.

Make it fun!  Try:

• Dancing
• Gardening
• Lifting light weights while watching TV
• Hiking
• Jump roping
• Joining a walking or hiking club
• Taking a daily walk with your family

Over time, it'll become easier to get the amount you need.