Building a week of healthy exercise

Learn about health guidlinees

Begin by moving more throughout your day, like taking short walks or stretching every 30 minutes. Doing a variety of activities also helps you avoid injuries and get a range of health benefits.

The current exercise guidelines for people with type 2 diabetes are largely consistent with the general population's exercise guidelines, with some specific considerations. When prescribing exercise, we look to use "FITT Principles”. FITT (frequency, intensity, time and type) principles provide a structured approach to designing an effective exercise program. By using FITT principles, programs can be tailored to meet the unique needs and goals of an individual.

The Commonwealth Department of Health provides physical activity guidelines for adults, including those with type 2 diabetes. Here are the guidelines for adults:

Frequency: Aim for at least 150 to 300 minutes (2.5 to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1.25 to 2.5 hours) of vigorous intensity physical activity. You can also aim for a combination of both per week. It is recommended to be active on most, preferably all, days every week.

Intensity: Moderate intensity physical activity should make you breathe harder than normal, but you should still be able to speak in full sentences. Vigorous intensity physical activity should make you breathe hard and fast, and you should only be able to say a few words without pausing for breath.

Time: Physical activity should be accumulated in bouts of at least 10 minutes duration.

Type: A combination of aerobic and muscle-strengthening activities is recommended. Aerobic activities can include brisk walking, jogging, cycling, swimming and dancing, while muscle-strengthening activities can include lifting weights, resistance band exercises and bodyweight exercises.

Example programs

The following are some general examples of how these principles may be implemented in an exercise program. However, it's important to note that every person's needs and abilities are unique, so it's important to find an exercise routine that works for you and to always consult with your healthcare provider before starting a new exercise program. Please do not use this information as individual advice.

*** Please note that these are just examples of weekly exercise routines that are designed not for an individual’s use but an example of how these guidelines may be implemented.

Introductory program example:

Intermediate program example:

Advanced program example:

Some considerations for high intensity activity

If you're living with diabetes and looking to start high-intensity exercise or if you have other health complications that put you at a higher risk for cardiovascular disease, it's important to take some extra precautions to ensure that you're exercising safely. Current recommendations are that you seek individual healthcare assessment and advice from a suitable healthcare provider before starting a new exercise regimen. This is especially important if you have elevated blood pressure or cholesterol or if you smoke.

To get the most personalised and effective exercise plan, consider consulting with an accredited exercise physiologist who specialises in working with individuals living with diabetes. They can help you assess, prescribe and review your exercise routine to make sure it's safe and effective for you.

With the right guidance, you can enjoy the many benefits of high-intensity exercise while keeping your health in check.

For a personalised program, reach out to us at Exercise for Rehabilitation & Health or find an exercise professional near you.

Disclaimer: The opinions expressed in this article are those of the authors and not necessarily endorsed by Diabetes Victoria. Please consult your healthcare professional before making changes to your diabetes management.

Please note:

If you take insulin or a sulphonylurea medicine, you are at risk of hypoglycaemia or hypo – a glucose level of less than 4mmol/L. Any type of activity or exercise increases your risk of hypoglycaemia. These can occur during your activity and for many hours afterwards. It is important to carry hypo treatment with you when you exercise.
When you have type 1 diabetes, you are also at risk of developing ketones with exercise if you do not have enough insulin in your body. If your glucose level is 15mmol/L or more, you need to check for blood ketones. If your blood ketones are 0.6mmol/L or more, you should not exercise until these are cleared. Please speak to your diabetes team for further information and guidance.