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582 Exercise and Physical Activity in Diabetes Mellitus

Table 6—EXERCISE TRAINING RECOMMENDATIONS: TYPES OF EXERCISE, INTENSITY,
DURATION, FREQUENCY, AND PROGRESSION

Aerobic Resistance Flexibility and Balance
Type of Exercise *Prolonged, rhythmic *Resistance ma- *Stretching: static,
activities using large chines, free dynamic, and other
muscle groups (e.g., weights, resistance stretching; yoga
walking, cycling, and bands, and/or * Balance (for older
swimming) body weight as re- adults): practice stand-
sistance exercises
*May be done contin- ing on one leg, exercis-
uously or as HIIT es using balance equip-
ment, lower-body and
core resistance exercis-
es, tai chi
Intensity *Moderate to vigor- *Moderate (e.g., 15 *Stretch to the point of
ous (subjectively ex- repetitions of an tightness or slight dis-
perienced as “mod- exercise that can comfort
erate” to “very hard”)
be repeated no
more than 15 times) *Balance exercises of
to vigorous (e.g., light to
6–8 repetitions of
an exercise that moderate intensity
can be repeated no
more than 6–8

times)
Duration *At least 150 min/ *At least 8–10 ex- *Hold static or do dy-
week at moderate to ercises with com- namic stretch for 10-
vigorous intensity for pletion of 1–3 sets 30 s; 2-4 repetitions of
most adults with dia- of 10–15 repetitions each exercise
betes to near fatigue per
set on
*For adults able to *Balance training can
run steadily at 6 miles every exercise ear- be any duration
per h (9.7 km/h) for ly in training
25 min,75 min/week
of vigorous activity
may provide similar
cardioprotective and
metabolic benefits
Frequency *3–7 days/week, with *A minimum of 2 *Flexibility: >2-3 days/
no more than 2 con- nonconsecutive week
secutive days with- days/week, but * Balance: >2-3 days/
out exercise
preferably 3 week

GCDC 2017