Type 2 Diabetes Exercise Plan

WEEKLY EXERCISE PLAN FOR TYPE 2 DIABETES

Monday

ExerciseBrisk Walking 30 min + Resistance 15 min
Calories150–200 kcal
BenefitImproves insulin sensitivity

Saturday

ExerciseLong Walk 45 min
Calories220–300 kcal
BenefitEndurance & fat burn

Tuesday

ExerciseWalking 30 min + Yoga 15 min
Calories120–160 kcal
BenefitFlexibility & stress reduction

Sunday

ExerciseLight walk/stretch 20 min
Calories80–100 kcal
BenefitRecovery & mobility

Wednesday

ExerciseWalking 30 min + Resistance 20 min
Calories180–220 kcal
BenefitBuilds muscle & metabolism

Thursday

ExerciseCycling/Swimming 30 min
Calories200–250 kcal
BenefitCardio fitness

Friday

ExerciseWalking 30 min + Yoga 15 min
Calories120–150 kcal
BenefitMental relaxation

Important: This is general guidance. Consult your physician before starting exercise.

GUIDELINES FOR SAFE & EFFECTIVE EXERCISE IN TYPE 2 DIABETES

Who Should Avoid / Modify

  • Uncontrolled diabetes
  • Frequent hypoglycaemia
  • Recent cardiac events
  • Severe neuropathy / foot ulcers
  • Advanced retinopathy
  • Uncontrolled hypertension

Advantages (Clinically Relevant)

  • ↓ HbA1c (0.5–1%)
  • ↑ Insulin sensitivity
  • ↓ Visceral fat
  • ↓ Cardiovascular risk
  • ↓ Blood pressure
  • Improved mental health & sleep

Who Should NOT Follow (or Need Modification)

  • Very high sugars (>300 mg/dL)
  • Severe hypoglycemia risk
  • Recent MI / unstable angina
  • Severe heart failure
  • Proliferative retinopathy
  • Severe neuropathy
  • Foot ulcers / infections
  • Uncontrolled hypertension
Important: This plan is for general guidance only. Always consult your physician.

Dr. Suhail Marfani. Diabetes & Internal Medicine

Delivering evidence-based care and trusted medical education, with a focus on diabetes, chronic disease management, and preventive health. Simplifying complex medical information to empower informed patient decisions.

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ⓘ Disclaimer: All content on this website is intended for general educational purposes only and should not be considered medical advice. No doctor-patient relationship is established through this platform. For diagnosis and treatment, please consult your healthcare professional.