Physical activity and Diabetes:
New 2013 Guidelines
The importance of physical activity for those with diabetes
  1. People with diabetes should accumulate a minimum of 150 minutes of moderate- to vigorous-intensity aerobic exercise each week, spread over at least 3 days of the week, with no more than 2 consecutive days without exercise. (See below for definition of various exercises)
  2. People with diabetes (including elderly people) should perform resistance exercise at least twice a week and preferably 3 times per week in addition to aerobic exercise. Initial instruction and periodic supervision by an exercise specialist are recommended
  3. People with diabetes should set specific physical activity goals, anticipate likely barriers to physical activity (e.g. weather, competing commitments), develop strategies to overcome these barriers and keep records of their physical activity.
table1
Definition and recommended
frequency 		Intensity Examples
Rhythmic, repeated and continuous movements of the same large muscle groups for art least 10 minutes at a time
 Moderate 50%–70% of person's maximum rate

Biking
Brisk walking
Continuous swimming
Dancing
Raking Leaves
Water aerobics
Recommended for a minimum of 150 minutes per week (moderate intensity) Vigorous: 70% of person's maximum heart rate Brisk walking up an incline
Jogging
Aerobics
Hockey
Basketball
swimming
Fast dancing



Table 2
Resistance exercise
 
Definition Recommended frequency Examples
Activities of brief duration involving the use of weights, weight machines or resistance bands to increase muscle strength and endurance Three times per week
  • Start with 1 set using a weight with which you can perform 15 to 20 repetitions while maintaining proper form.
  • Progress to 2 sets and decrease the number of repetitions to 10–15 while increasing the weight slightly. If you cannot complete the required repetitions while maintaining proper form, reduce the weight.
  • Progress to 3 sets of 8 repetitions performed using an increased weight, ensuring proper form is maintained.
  • Exercise with weight machines
  • Exercise with free weights