Weekly Exercise Plan for Type 2 Diabetes

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Saturday

Exercise: Long walk (45 min)
Calories: 220–300 kcal
Benefit: Improves endurance & fat burning

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Sunday

Exercise: Light walk or stretching (20 min)
Calories: 80–100 kcal
Benefit: Recovery & mobility

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Monday

Exercise: Brisk walking (30 min) + Resistance training (15 min)
Calories: 150–200 kcal
Benefit: Improves insulin sensitivity

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Tuesday

Exercise: Walking (30 min) + Stationary Cycle(10 min)
Calories: 120–160 kcal
Benefit: Flexibility & stress reduction

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Wednesday

Exercise: Walking (30 min) + Resistance training (20 min)
Calories: 180–220 kcal
Benefit: Builds muscle & boosts metabolism

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Thursday

Exercise: Cycling or swimming (30 min)
Calories: 200–250 kcal
Benefit: Improves cardiovascular fitness

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Friday

Exercise: Walking (30 min) + Light Aerobics(10 min)
Calories: 120–150 kcal
Benefit: Mental relaxation

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Important

This is general guidance. Please consult your physician before starting any exercise program.