30 minutes a day balances blood sugar

Regular physical activity allows muscles to use glucose more efficiently, strengthens the effects of insulin on target tissues, and creates a more stable blood sugar profile throughout the day. This effect lasts not only during exercise but also for hours afterward, reducing overall glycemic load. (Source: American Diabetes Association)

Weekly goals are achievable

Guidelines recommend at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, supplemented by two days of strengthening exercises that work large muscle groups and three days of balance exercises for those at risk of falls.

All goals become sustainable when divided into days. (Source: World Health Organization, Centers for Disease Control and Prevention)

Evidence of improvement in HbA1c

Meta-analyses show that regular exercise can lower HbA1c by approximately 0.5–0.7 points, reduce daily episodes of hyperglycemia, and improve glycemic variability. Combining aerobic and resistance exercise provides the strongest effect. (Source: American Diabetes Association)

A practical plan to reach your goal in seven days

The program below breaks down the 150-minute-per-week goal into smaller chunks that make it achievable.

A 1–10 scale of perceived exertion (RPE) is used for intensity; 4–6 indicates moderate intensity, 7–8 indicates high intensity. (Source: World Health Organization, Centers for Disease Control and Prevention, American Diabetes Association)

Maintaining muscle strength supports longevity

Muscle mass decreases with age, and this sarcopenia process slows metabolism. Resistance training increases muscle mass and strength, improves mobility, and extends healthy lifespans. Even body-weight exercises performed at home are effective. (Source: National Institute on Aging)

It is possible to prevent falls

Balance problems increase with age, increasing the risk of fractures. Programs focusing on balance, walking, and muscle strengthening significantly reduce the rate of falls in community-dwelling older adults. Regular practice promotes independence and safe movement. (Source: Cochrane Review)

It helps to divide the time spent sitting

Prolonged inactivity can disrupt glycemic control. Adding short "stand up and walk" breaks from watching television, the computer, or during long journeys can improve daily glucose profiles and support leg circulation. (Source: American Diabetes Association)

A practical plan to reach your goal in seven days

The program below breaks down the 150-minute-per-week goal into smaller, more achievable steps. A 1–10 scale of perceived exertion (RPE) is used for intensity; 4–6 indicates moderate intensity, and 7–8 indicates vigorous intensity. (Sources: World Health Organization, Centers for Disease Control and Prevention, American Diabetes Association)

When to stop and who to consult

If you experience chest pain, a feeling of pressure, unusual shortness of breath, dizziness, fainting, severe joint pain, or unusual palpitations, discontinue exercise and seek medical attention. Those with chronic illnesses are advised to consult a physician before starting a new program. (Source: CDC, American Diabetes Association)

A 15-minute walk after a meal suppresses the sugar surge.

The first 60–90 minutes after meals is the period when glucose rises most rapidly.

A 10–15-minute moderate-paced walk during this interval significantly calms the post-meal sugar surge, even if it is not added to the total exercise time.

Resistance exercise sessions increase insulin sensitivity for 24–48 hours, so short sessions spread over consecutive days magnify the overall effect.

Those taking insulin or sulfonylureas should monitor their blood sugar and have fast-acting carbohydrates available when starting a new program to prevent hypoglycemia.

(Source: American Diabetes Association, European Association for the Study of Diabetes, American College of Sports Medicine, National Institute on Aging)

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