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:
- 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).
- 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).
- 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.