Scientific exercise is a "natural insulin" for controlling blood glucose; mastering the correct methods and frequency will steadily lower blood glucose!

1. Exercise frequency: How many times per week is optimal?

✅

：

✅ Ideal frequency: at least 5 sessions per week of moderate-intensity exercise

✅ Minimum requirement: no fewer than 3 sessions per week, with intervals no greater than 2 days

✅ Advanced recommendation: combine aerobic and strength training, alternating between them

Why this frequency?

Post-exercise insulin sensitivity improvement can last 24–72 hours; only regular exercise can maintain glucose-lowering effects without "gaps"!

2. Exercise duration: How long is appropriate each session? ⏰

✅ Duration per exercise session: 30–60 minutes

✅ Warm-up and cool-down: add 5–10 minutes before and after

✅ Split sessions: If physical capacity is limited, divide into 2 sessions (15–30 minutes each)

Tip: Starting exercise 1 hour after a meal is optimal, as blood glucose begins to rise then and exercise helps smooth the blood glucose curve ➡

3. Top 5 recommended exercise activities!

1. Brisk walking/Fitness walking ♂️♀️

✨

✨ Advantages: Safe, easy to maintain, joint-friendly

✨ Intensity: Walk until you are slightly sweating, able to talk but not sing

✨ Duration: 30–45 minutes/session

2. Tai Chi/Baduanjin ♂️

✨ Benefits: improves balance, relieves stress, increases flexibility

✨ Especially suitable for: middle-aged and elderly people with diabetes and those at higher risk of diabetic complications

3. Swimming/Aquatic exercise ♀️

✨ Benefits: full-body workout, no joint stress, high calorie expenditure

✨ Note: Water temperature should not be too low to prevent hypoglycemia

4. Stationary bicycle/Spin bike ♀️

✨ Advantage: Controllable intensity, knee-friendly, can be done at home

✨ Recommendation: Moderate resistance, maintain a steady pace

5. Resistance training (strength training)

✨ Advantage: Increases muscle mass; muscle is the "sugar storage"

✨ Exercises: Squats, dumbbell lifting (starting at 1–2 kg), resistance band training

✨ Frequency: 2–3 times per week, on alternating days

4. Golden rules for exercise safety! ⚠️

Monitor blood glucose: Measure blood glucose before and after exercise; if below 5.6 mmol/L, have a snack first

Carry with you: Candy, diabetes identification card, mobile phone

Foot protection: wear appropriate athletic shoes and check both feet after exercise

Hydration: take small sips of water frequently; don’t wait until you’re thirsty to drink

Progress gradually: start at low intensity and gradually increase duration and intensity

Contraindications reminder ❌: pause exercise and consult a doctor if blood glucose >16.7 mmol/L or urine ketone positive, during acute infections, or during severe complication episodes

5. One-week exercise plan guide (for reference)

Day of the week

Type of exercise

Duration

Notes

Monday

Brisk walking + stretching

40 minutes

1 hour after a meal

Tuesday

Tai Chi/Yoga

30 minutes

Combine with respiratory training

Wednesday

Swimming/walking in water

45 minutes

Keep warm

Thursday

Rest/Walk

20 minutes

Active recovery

Friday

Stationary bicycle

Moderate resistance

Saturday

Strength training

25 minutes

Squats, resistance band

Sunday

Brisk walking outdoors

50 minutes

Accompanied by family

Summary

Regular exercise is a "win-win investment" for blood sugar control — it not only lowers blood glucose but also improves blood pressure, blood lipids, and mood! Starting today, pick an exercise you enjoy and stick with it!

Remember: the best exercise is the one you can maintain long-term!

Friendly reminder: This article is for reference only. Before starting a new exercise program, consult your doctor or diabetes educator to develop a personalized plan!