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How much exercise you really need to manage diabetes

This Week's Tip
How much exercise you really need to manage diabetes

150. That's how many minutes of exercise people with type 2 diabetes should accumulate each week, according to a report published in the December 2010 journals Diabetes Care and Medicine and Science in Sports & Exercise. That's about 20 minutes per day, and according to the experts who published the paper, moderate—not vigorous—activity still counts, and it can even be broken up into smaller 10-minute bursts that fit more easily into your day.

Regular exercise is important for people with diabetes for three key reasons: 1) It helps keep blood glucose levels under control, 2) exercise burns calories and fat, helping you manage your weight—another key factor in diabetes management, and 3) working out regularly protects your heart, lowers your blood pressure and cholesterol, and therefore helps decrease your risk of heart disease and other conditions that are commonly linked to diabetes. You don't have to become a runner or a gym rat to reap these benefits either. One of the easiest ways to start is just to get outside and walk, or simply limit the amount of time you spend sitting each day. Other activities like yard work and gardening count, too.

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