The American Diabetes Association (ADA) recommends 150 minutes per week of moderate-intensity aerobic activity. Any activity that increases heart rate—biking, swimming, even gardening—counts. But one great way to meet the ADA’s recommendation is to walk briskly for 30 minutes, five days of the week. If you’re not exercising very much now, ease into that goal—maybe start with 20-minute walks—or even 10-minute walks. Gradually increase your goal every couple of weeks.
The ADA also recommends resistance-training workouts (think: push-ups, lunges, crunches, yoga, work with weights) at least twice a week.
Writing down every time you exercise can be motivating. Use this log to list your activities, how long and/or how far you went—and how you felt.
Before any strenuous physical activity, be sure to talk to your doctor.