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Diabetes Mellitus and Exercise
Regular exercise is important for your health, especially if you have diabetes mellitus. Exercise is not
just about losing weight. It can also help you increase muscle strength and bone density and reduce
body fat and stress. This can help your level of endurance and make you more fit and flexible.

Q - Why should I exercise if I have diabetes?
Ans - Exercise has many benefits for people with diabetes. It can:
• Help lower and control your blood sugar (glucose).
• Help your body respond better and become more sensitive to the hormone insulin.
• Reduce how much insulin your body needs.
• Lower your risk for heart disease by:
◦ Lowering how much "bad" cholesterol and triglycerides you have in your body.
◦ Increasing how much "good" cholesterol you have in your body.
◦ Lowering your blood pressure.
◦ Lowering your blood glucose levels.

Q- What is my activity plan?

Ans - Your healthcare provider or an expert trained in diabetes care (certified diabetes
educator) can help you make an activity plan. This plan can help you find the type of
exercise that works for you. It may also tell you how often to exercise and for how
long. Be sure to:
• Get at least 150 minutes of medium-intensity or high-intensity exercise each
week. This may involve brisk walking, cycling, or water aerobics.
• Do stretching and strengthening exercises at least 2 times a week. This may
involve yoga or weight lifting.
• Spread out your activity over at least 3 days of the week.
• Get some form of physical activity each day.
◦ Do not go more than 2 days in a row without some kind of activity.
◦ Avoid being inactive for more than 30 minutes at a time. Take frequent breaks to walk or
stretch.
• Choose activities that you enjoy. Set goals that you know you can accomplish.
• Start slowly and increase the intensity of your exercise over time.



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