Exercise for Diabetes Prevention

Want to help prevent diabetes and reduce your risk? Here’s what the CDC recommends. Don’t feel like you have to dive into it all at once — start slow, a walk around the block after dinner, and work up to it.

Want to help prevent diabetes and reduce your risk? Here’s what the CDC recommends. Don’t feel like you have to dive into it all at once — start slow, a walk around the block after dinner, and work up to it. 

Try one of these options every week:

  1. Get at least 150 minutes of moderate aerobic activity a week (such as walking, running, swimming, and bicycling). That’s roughly 20 minutes a day. Moderate means a good amount of sweating but not buckets. You should also get at least two days of muscle-strengthening exercise on all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
  2. Get at least 75 minutes of high-intensity/vigorous aerobic activity (such as walking, running, and swimming, and bicycling) each week. That’s approximately 10 minutes a day. How will you know it’s vigorous? You’ll be sweating and unable to carry on a conversation while exercising. Then, get at least two days of muscle-strengthening exercise on all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
  3. Get an equal mix of moderate and vigorous aerobic activity each week AND at least two days of muscle-strengthening exercise on all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Get more information on activity here.