Exercise and Type 2 Diabetes
Your chance of getting type 2 diabetes—which used to be called adult-onset diabetes—is higher if you:
- are over age 45, overweight or obese, or inactive
- have high blood pressure or high cholesterol
- have a mother, father, brother, or sister with the disease
- are Hispanic/Latino, African American, American Indian, Alaska Native, Pacific Islander, or Native Hawaiian
Set small goals to start. Add a little more activity until you reach at least 30 minutes a day, 5 days a week.
Easy steps to be more active
- Put away the remote control — get up to change the TV channel. Stretch during commercial breaks.
- Walk around when you talk on the phone.
- Take more steps by parking the car farther away from stores, movie theaters, or your office.
- Get off the bus one stop early and walk the rest of the way, if it is safe.
Get your friends and family involved
- Show the younger people in your life the dances you enjoy.
- Teach your grandchildren how to plant and take care of a garden.
- Play catch or tennis or another sport you enjoy.
- Don’t forget your best friend. Take a brisk walk with your dog.
Learn more about preventing and managing diabetes from the National Diabetes Education Program.
Be sure to warm up for a few minutes before you exercise to get your body ready for activity. Shrug your shoulders, tap your toes, swing your arms, or move in place.