Table 1.

Exercise training recommendations.

	Aerobic	Resistance	Flexibility and balance
Type of exercise	Prolonged, rhythmic activities using large muscle groups (e.g., walking, cycling, and swimming)	Resistance machines, free weights, resistance bands, and/or body weight as resistance exercises	Stretching: static, dynamic, and other stretching, yoga
	May be done continuously or as high-intensity interval training		Balance (for older adults): practice standing on one leg, exercises using balance equipment, lower-body and core resistance exercises, tai chi
Intensity	Moderate to vigorous (subjectively experienced as “moderate” to “very hard”)	Moderate (e.g., 15 repetitions of an exercise that can be repeated no more than 15 times) to vigorous (e.g., 6–8 repetitions of an exercise that can be repeated no more than 6–8 times)	Stretch to the point of tightness or slight discomfort
			Balance exercises light to moderate intensity
Duration	At least 150 min/week at moderate to vigorous intensity for most adults with diabetes. For adults able to run steadily at 6 mph/9.7 kmph for 25 min, 75 min/week of vigorous activity may provide similar cardioprotective and metabolic benefits	At least 8–10 exercises with completion of 1–3 sets of 10–15 repetitions to near fatigue per set on every exercise early in training	Hold static or do dynamic stretch for 10–30 s; 2–4 repetitions of each exercise
			Balance training can be any duration
Frequency	3–7 days/week, with no more than 2 consecutive days without exercise	A minimum of 2 non-consecutive days/week, but preferably 3	Flexibility: ≥2–3 days/week
			Balance: ≥2–3 days/week
Progression	A greater emphasis should be placed on vigorous-intensity aerobic exercise if fitness is a primary goal of exercise and not contraindicated by complications; both high-intensity interval and continuous exercise training are appropriate activities for most individuals with diabetes	Beginning training intensity should be moderate, involving 10–15 repetitions per set, with increases in weight or resistance undertaken with a lower number of repetitions (8–10) only after the target number of repetitions per set can consistently be exceeded; increase in resistance can be followed by a greater number of sets and lastly by increased training frequency	Continue to work on flexibility and balance training, increasing duration and/or frequency to progress over time

Copyright 2016© American Diabetes Association from Ref. (1). Reprinted with permission from The American Diabetes Association.