You should aim for at least 150 minutes of moderate-intensity aerobic activity per week (such as brisk walking, cycling, or swimming), ideally spread across at least 3 days with no more than 2 consecutive days without exercise.¹²

Weekly Exercise Guidelines

• Aerobic Exercise: At least 150 minutes total per week (for example, about 30 minutes a day, 5 days a week). If you are younger or more physically fit, shorter, more vigorous workouts (at least 75 minutes a week) may also work.¹²³
• Resistance Training: Include 2 to 3 sessions per week of strength exercises (such as weight lifting, resistance bands, or body-weight moves like push-ups and squats) on non-consecutive days.¹²
• Reduce Sitting: Break up prolonged sitting by moving or walking for a couple of minutes every 30 minutes.¹
• Balance and Flexibility: Adding 2 to 3 days of stretching or balance exercises is also recommended, especially for older adults.¹

Tips for Getting Started

• Start slow: If you are new to exercising, begin with short 5- to 10-minute sessions and build up your time and intensity gradually.
• Check your blood sugar: If you take medications like insulin or sulfonylureas, talk to your doctor about how exercise affects your levels and whether you need to adjust your food or medication.
• Safety first: Do not exercise if you feel sick, have an infection, or are experiencing high blood sugar with ketones.¹²³

For comprehensive advice and guidelines, you can review the Diabetes Ireland Activity Guide or consult the CDC Physical Activity Recommendations.¹²Could you share what types of activities you currently enjoy (like walking, swimming, or home workouts) and any medications you take so I can help you figure out a safe starting routine?

For managing type 2 diabetes, health organisations like the NHS and the American Diabetes Association generally recommend the same weekly baseline targets as adults without diabetes, with a focus on consistency to help regulate blood glucose.¹²

1. Aerobic Exercise (Cardio)

• Target: At least 150 minutes of moderate-intensity aerobic activity per week.¹²
• Alternative: Or 75 minutes of vigorous-intensity aerobic activity per week.¹
• How to spread it: Break it into manageable chunks—such as 30 minutes a day, 5 days a week, or even shorter 10-minute bursts. Try not to go more than 2 consecutive days without moving.¹
• Intensity test (Moderate): You should be breathing hard enough that you can still talk, but not sing (e.g., brisk walking, water aerobics, cycling, or light hiking).¹²

2. Muscle-Strengthening Exercise

• Target: Resistance or strength training on at least 2 days a week.
• What counts: Weightlifting, resistance bands, Pilates, yoga, or heavy bodyweight exercises (like squats and push-ups) targeting all major muscle groups.¹²

3. Break Up Sitting Time

• Target: Reduce long stretches of sitting or lying down.
• Action: Get up and move or walk around for a few minutes every 30 minutes if you are sedentary for long periods.¹

Key Tips Before You Start

• Check with your GP or care team first: Especially if you are starting a brand-new routine, take medication that can cause low blood sugar (like insulin or sulfonylureas), or have any diabetes-related complications (such as nerve, eye, or heart issues).
• Start small: If 150 minutes sounds like a lot right now, start with 10 or 15 minutes a day and build up gradually.¹

If you'd like, let me know:

• What kind of activities you currently enjoy or have access to
• Whether you take medications like insulin (so you can plan around potential hypos)
• If you have any joint or foot concerns

I can help you put together a realistic weekly starting routine.

If you have type 2 diabetes, aim for at least 150 minutes of moderate exercise per week. This is one of the key recommendations for helping control blood sugar, improve insulin sensitivity and reduce the risk of diabetes-related complications.

You don't have to do it all at once. Spreading exercise throughout the week is often easier and just as beneficial.

How much exercise should you do?

A good weekly target is:

Aerobic exercise

150 min

Brisk walking, cycling, swimming or dancing.

Strength training

2–3 days

Weights, resistance bands, squats or exercises using your body weight.

Balance and flexibility

2–3 days

Gentle stretching, yoga or balance exercises.

Try not to go more than two consecutive days without some aerobic activity.

Example weekly exercise plan

Particularly useful for blood sugar

One of the best habits is walking for 10–15 minutes after meals, particularly after lunch or dinner. This can help reduce the rise in blood sugar after eating. www.bda.uk.comprofessional.diabetes.org

A few other tips:

• Break up long periods of sitting by moving every 30 minutes.
• Start slowly if you aren't used to exercise.
• Wear comfortable footwear and check your feet regularly.
• If you take insulin or medication such as gliclazide, be aware that exercise can cause low blood sugar. Ask your diabetes team about precautions.

Can I ask you three things?

I'd like to help you work out a realistic exercise routine.

1. How old are you?
2. Are you currently doing much exercise, or are you mostly sedentary?
3. Do you take medication for your diabetes, such as metformin, gliclazide or insulin?

With those answers, I can suggest a weekly exercise plan aimed at improving your blood sugar and fitness safely.