Physical Activity and Weight Management

Exercise has been shown to improve blood glucose levels, reduce cardiovascular risk factors, contribute to weight loss, and improve well-being. Daily exercise is recommended to decrease insulin resistance, regardless of diabetes type.

Moderate to high volumes of aerobic activity are associated with substantially lower cardiovascular and overall mortality risks in both type 1 and type 2 diabetes.

Recommendations

1. Most adults with type 1 diabetes and type 2 diabetes should engage in 150 min or more of moderate to vigorous-intensity aerobic activity per week, spread over at least 3 days/week, with no more than 2 consecutive days without activity.
2. Aerobic activity bouts should ideally last at least 10 min, with the goal of ∼30 min/day or more most days of the week for adults with type 2 diabetes.
3. Adults with diabetes should engage in 2–3 sessions/week of resistance exercise on nonconsecutive days.
4. Flexibility training and balance training are recommended 2–3 times/week for older adults with diabetes. Yoga and tai chi may be included based on individual preferences to increase flexibility, muscular strength, and balance.
5. Promote increase in non sedentary activities above baseline for sedentary individuals with type 1 diabetes and type 2 diabetes. Examples include walking, yoga, housework, gardening, swimming, and dancing.