### New U.S. Government Exercise Guidelines for Diabetics Exercise has numerous health benefits for everyone, especially for people with diabetes. Regular physical activity can help manage blood sugar levels, reduce stress, improve sleep, and increase energy. The American Diabetes Association emphasizes that exercise can also lower the risk of diabetes complications. The U.S. Department of Health and Human Services (HHS) released new Physical Activity Guidelines for Americans in November 2018. These guidelines offer more flexible options for achieving minimum activity goals. Here are the key points: 1. **No Minimum Duration**: Previously, guidelines recommended at least 10 minutes of continuous exercise. Now, any amount of activity counts towards the weekly total. 2. **Exercise According to Ability**: Even if you can't meet the recommended minimum, any activity is better than none. Tailor your exercise to your abilities. 3. **Accumulate Activity**: Aim for 150 minutes of exercise per week. This can be broken down into small, manageable chunks throughout the day. 4. **Weekend Warriors**: It's okay to pack all your exercise into the weekend if that suits your schedule, but spreading it out may help maintain steadier blood sugar levels. 5. **Move More, Sit Less**: Incorporate more movement into daily activities, like taking the stairs, parking farther away, or standing while working. 6. **Muscle Training**: Engage in muscle-strengthening activities at least two days a week. This helps lower blood glucose levels and improves physical fitness. 7. **Stretching and Balance**: Include stretching and balance exercises to improve flexibility and prevent falls, especially if you have neuropathy. ### Advice to Be Cautious About While more exercise generally means more health benefits, intense exercise can be risky for diabetics. Continuous vigorous exercise may cause the liver to release more sugar into the bloodstream. Interval training, which alternates between intense and rest periods, is a safer option. In summary, exercise is a powerful tool for managing diabetes. The new guidelines provide flexible and practical ways to incorporate physical activity into your life. Always consult your doctor before making significant changes to your exercise routine.