How many minutes a day should a diabetic exercise?

The goal is to get at least 150 minutes per week of moderate-intensity physical activity. One way to do this is to try to fit in at least 20 to 25 minutes of activity every day.

cdc.gov - Get Active! | Diabetes - CDC

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Physical activity is very important for people with diabetes! Good news – it’s not as hard as you might think to be more active.

Being More Active Is Better for You

If you have diabetes, being active makes your body more sensitive to insulin (the hormone that allows cells in your body to use blood sugar for energy), which helps manage your diabetes. Physical activity also helps control blood sugar levels and lowers your risk of heart disease and nerve damage. Being physically active can be fun. When it’s possible, go outside with a friend, connect, and enjoy the weather.

Some additional benefits include:

Maintaining a healthy weight

Losing weight, if needed

Feeling happier

Sleeping better

Improving your memory

Controlling your blood pressure

Lowering LDL (“bad”) cholesterol and raising HDL (“good”) cholesterol

How To Benefit From Physical Activity

The goal is to get at least 150 minutes per week of moderate-intensity physical activity. One way to do this is to try to fit in at least 20 to 25 minutes of activity every day. Also, on 2 or more days a week, include activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Examples of moderate-intensity physical activities include:

Walking briskly

Doing housework

Mowing the lawn

Dancing

Swimming

Bicycling

Playing Sports

These activities work your large muscles, increase your heart rate, and make you breathe harder, which are important goals for fitness. Stretching helps to make you flexible and prevent soreness after being physically active. Find out more by reading tips for being active with diabetes [PDF – 240 KB].

Ways To Get Started

Finding an activity you enjoy and having a partner helps you stick with it. Find something you like. Exercising by doing something you enjoy is important because if you don’t like it, you won’t stick with it. Find an activity that you and your health care provider agree you can do regularly for the best results. Exercising by doing something you enjoy is important because if you don’t like it, you won’t stick with it. Find an activity that you and your health care provider agree you can do regularly for the best results. Start small. If you’re not already physically active you should begin slowly and work your way up to the desired level. For example, you could park farther from the door, take the stairs, do yard work, or walk the dog. Start small and gradually add a little more time and intensity each week. If you’re not already physically active you should begin slowly and work your way up to the desired level. For example, you could park farther from the door, take the stairs, do yard work, or walk the dog. Start small and gradually add a little more time and intensity each week. Find a partner. It’s more fun when someone else is counting on you to show up. Having a partner may help you continue to be active.

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It’s more fun when someone else is counting on you to show up. Having a partner may help you continue to be active. Pick a goal. An example of a goal could be to walk a mile every day for a month or to be active every weekday for 30 minutes. Be specific and realistic. Always discuss your activity goals with your health care provider. An example of a goal could be to walk a mile every day for a month or to be active every weekday for 30 minutes. Be specific and realistic. Always discuss your activity goals with your health care provider. Schedule it in. The more regular activity you do, the quicker it will become a habit. Think of ways to link activity to daily life. For example, you could schedule walking with a co-worker after lunch. Try not to go more than 2 days in a row without being active.

Ways To Turn Excuses Into Solutions

For every excuse, there is a workable solution. Listed below are some of the most common excuses and suggested solutions.

cdc.gov - Get Active! | Diabetes - CDC

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