Most recommended exercise programs for people with diabetes will include:

• Aerobic exercises (exercises that improve oxygen circulation). These activities involve the body’s large muscles and increase heart rate. People are often encouraged to engage in some form of aerobic activity for about 30 minutes a day at least five days a week. These activities may include:
  
  
• • Walking, hiking, jogging or running
  • Swimming
  • Bicycling
  • Rowing
  • Skating
  • Dancing
    
    
• Strength training exercises (resistance exercises that rely on the use of free weights, elastic bands or weight machines). When performed at least three times a week, strength training exercises can help to build muscle, increase metabolism and reduce excess body fat.
  
  
• Stretching. Following a light warmup, patients can perform stretching exercises for five to 10 minutes before and after physical activities to increase flexibility, reduce stress and prevent muscle damage and soreness.

The American Diabetes Association (ADA) in 2006 issued general guidelines advising people with type 2 diabetes to get at least 150 minutes of aerobic exercise a week at moderate intensity or at least 90 minutes a week at vigorous intensity. The exercise should take place over at least three days in the week, with no more than two exercise-free days in a row.

The recommendations also include three days a week of strengthening exercises targeting all major muscle groups, supervised regularly at first and occasionally thereafter by a qualified exercise specialist to reduce the risk of injury. The goal is to complete three sets using weight that cannot be lifted more than eight to 10 times.

The ADA advises people with prediabetes to get at least 150 minutes weekly of moderate to vigorous physical activity. The organization also plans to issue exercise recommendations for people with type 1 diabetes.