Vanderbilt Diabetes

Exercise and Weight Loss

photo of a jump rope, dumbells and tennis shoes.Aerobic exercise helps improve glycemic control and helps you maintain a healthy weight. How much aerobic exercise should you do?

We recommend at least:

  • 150 minutes per week (or 30 minutes, 5 times a week) of moderate-intensity physical activity or
  • 90 minutes a week (or 30 minutes, 3 times a week) of vigorous aerobic activity.

Click here to read a journal article from the American Diabetes Association about the importance of aerobic exercise.

Why Strength Training?

Strength training can:

  • increase your body's bone mass
  • increase your connective tissue strength
  • increase your muscle strength and mass
  • improve your ability to perform certain tasks
  • improve your metabolic rate
  • prevent injury
  • help you recovery from an injury

To build strength and endurance, do 8-10 exercises that train your major muscle groups. Maintain normal breathing patterns as you do these exercises. We recommend that you do:

  • 1-3 sets, 10-15 repetitions of each, 2-3 days a week.

Many people find it more helpful to have a training partner.

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