If you have type 2 diabetes, regular exercise can help you manage your blood sugar levels and weight. It can also reduce your risk of heart attack and stroke, lower cardiovascular risk factors, and promote overall health. The American Diabetes Association (ADA) recommends at least 150 minutes of moderate to vigorous aerobic activity per week. Strength training at least twice a week is also important. Here are some exercises you can include: 1. **Walking**: A brisk 30-minute walk 5 days a week can help lower blood sugar levels and aid in weight loss. 2. **Cycling**: Good for those with joint pain, cycling is a low-impact exercise that helps achieve fitness goals. 3. **Swimming and Water Activities**: These provide a full-body workout with minimal joint stress. 4. **Team Sports**: Joining recreational sports teams can provide motivation and social interaction. 5. **Aerobic Dance Classes**: Programs like Zumba combine aerobic movements and dance for a fun workout. 6. **Weight Lifting**: Strength training increases muscle mass and helps control blood sugar. Use weight machines, free weights, or household items like canned goods. 7. **Resistance Bands**: These can be used for strength training and provide modest blood sugar control benefits. 8. **Calisthenics**: Bodyweight exercises like push-ups, squats, and lunges strengthen muscles. 9. **Pilates**: Improves strength, coordination, and balance, and can help control blood sugar. 10. **Yoga**: Helps manage blood sugar levels, cholesterol, weight, blood pressure, sleep quality, and mood. Always consult your doctor before starting a new exercise routine, especially if you have other medical conditions.