Exercise and Type 2 Diabetes

Your chance of getting type 2 diabetes—which used to be called adult-onset diabetes—is higher if you:Senior man and woman jogging

  • 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

There’s good news, though! You can take small steps to prevent or delay the onset of type 2 diabetes by reaching and maintaining a healthy weight, moving more, and making smart food choices.

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

Learn more about preventing and managing diabetes from the National Diabetes Education Program.

Quick Tip

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.

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