How Much Exercise per Week Do You Need to Control Diabetes? Science-Backed Guidelines

Minimum Aerobic Target: 150 Minutes Weekly

Adults with diabetes need at least 150 minutes of moderate aerobic exercise spread over 5+ days, like brisk walking or cycling, to improve insulin sensitivity and lower fasting glucose by 10-20 mg/dL. This burns 1,000-2,000 calories weekly, aiding 5-7% weight loss crucial for Indians with high-carb diets. Aim for 30 minutes daily to hit targets safely.

Resistance Training: 2-3 Days of Full-Body Work

Strength exercises twice weekly, targeting major muscle groups, boost muscle mass and glucose uptake for sustained HbA1c drops of 0.5-1%. Use bodyweight squats, dumbbells, or resistance bands for 8-12 reps per set; Indians can adapt with home desi exercises like dand-baithak. Combine with aerobics for best results.

Flexibility and Balance: Daily 10 Minutes

Yoga or stretching 10 minutes daily enhances circulation, reduces neuropathy risk, and supports adherence in diabetic Indians. Poses like Tadasana improve joint mobility, complementing aerobic goals for holistic control. Total weekly: 150+ min aerobic + 60-90 min resistance.

Weekly Sample Plan for Indians

Adjustments and Monitoring

Exceed 300 minutes weekly for faster results if fit; beginners start at 90 minutes and build up. Track blood sugar pre/post-exercise to prevent lows, especially with meds; consult doctors for comorbidities. Hybrid plans yield 1-2% HbA1c reduction in 3-6 months.

1. https://www.webmd.com/diabetes/exercise-guidelines
2. https://www.ncbi.nlm.nih.gov/books/NBK549946/
3. https://www.lalpathlabs.com/blog/the-role-of-exercise-in-diabetes/
4. https://www.trakphysio.com/en/physiotherapy-blog/health-improvement-through-physical-exercise-in-patients-with-diabetes/