How Much Exercise Do You Actually Need If You Have Type 2 Diabetes?
Most people know exercise is good for diabetes. But it's common for people to not know exactly how much to do, or how to adapt the guidelines for the general population for their health condition.
We asked Nicole French, Accredited Exercise Physiologist and Director of Exercise for Rehabilitation and Health, to break it down and walk us through what the evidence says.
What the general guidelines say
For Australian adults, the recommendation is to be physically active on most, if not all, days of the week. In practical terms, that means aiming for one of the following each week:
- 2.5 to 5 hours of moderate-intensity activity (think brisk walking, mowing the lawn, or swimming)
- 1.25 to 2.5 hours of vigorous-intensity activity (like jogging, aerobics, soccer, or netball)
- Or a combination of the two
Muscle-strengthening activity should also be included at least twice a week. That includes things like push-ups, lifting weights, or heavier household tasks that involve pushing, pulling, carrying, or lifting.
It's also worth being mindful of how much time you spend sitting and finding ways to reduce it throughout the day.
What changes if you have type 2 diabetes?
The targets are similar, but the approach shifts.
For people with type 2 diabetes, the recommendation is to accumulate a minimum of 3.5 hours per week of moderate-intensity exercise, or just over 2 hours (125 minutes) per week of vigorous-intensity exercise. Importantly, you shouldn't go more than two consecutive days without some form of activity.
Vigorous exercise can be more time-efficient, but it's not suitable for everyone. A combination of moderate and vigorous activity is often the practical approach and seen as the 'gold standard'. Including short bursts of higher-intensity effort within a session (such as through a group exercise session) is a great way to build fitness and improve the effect of exercise on your blood glucose levels.
For strength training, two or more resistance training sessions per week are recommended, with 2 to 4 sets of 8 to 10 repetitions, factored into your overall weekly exercise total.
Does it have to feel hard?
Not necessarily. For most people, the goal is to exercise at an intensity that raises your heart rate and breathing rate without leaving you breathless. That's the sweet spot.
If you're already quite fit, higher-intensity training or interval-style sessions may be appropriate, where you push hard for short bursts. That's a great way to progress. But it's not where most people need to start, and it's certainly not required to see real benefits.
Why working with an exercise physiologist matters
The guidelines for people with type 2 diabetes look similar to the general population on paper, but there's an important difference in how they're applied.
People with type 2 diabetes often have other health conditions alongside their diagnosis, and these affect what type of exercise is appropriate, how hard to push, and how quickly to progress.
An Accredited Exercise Physiologist is trained to account for these factors and design a program that is both safe and effective for your specific situation. Generic advice and self-directed programs can only take you so far. A properly prescribed, individualised program does more.
If you're not sure where to start, that's exactly what we're here for. 🩷
Book an appointment with us and we'll guide you through each step of the way.