CURRENT EXERCISE RECOMMENDATIONS FOR DIABETES
The American Diabetes Association (ADA) Standards of Care 2024, which are updated annually based on the latest evidence, recommend the following for people with type 1 or type 2 diabetes:
YOUNG PEOPLE: 60 minutes/day or more of moderate-or vigorous intensity aerobic exercise with vigorous muscle-strengthening and bone-strengthening activities at least 3 days/week.
MOST ADULTS: 150 minutes or more of moderate to vigorous intensity aerobic exercise per week spread over at least 3 days/week, with no more than 2 consecutive days without activity, plus 2-3 sessions per week of resistance exercise on non-consecutive days. OLDER ADULTS: include flexibility training and balance training 2-3 times/week which may include yoga and tai chi based on individual preferences to increase flexibility, muscular strength, and balance.
EVERYONE WITH DIABETES:
consider your overall activity levels and sedentary time and aim to break up sitting time regularly (every 30 minutes).
For those who don’t meet the guidelines above, any increase in activity above current levels is beneficial.
For those with type 2 diabetes, a combination of aerobic and resistance training has been shown to be more effective than either of these alone for improving blood glucose levels. And while exercise at any time of the day is beneficial, several studies have shown that exercising prior to or following a meal can help with post-meal blood glucose levels in people with type 2 diabetes. This can be one way to use exercise to help with blood glucose management.