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Physical Activities
According to publications from American Diabetes Association, the following physical activities are recommended for prevention and management of type 2 diabetes:
·         At least 150 min/week of moderate-intensity aerobic physical activity (50–70% of maximum heart rate) and/or at least 90 min/week of vigorous aerobic exercise (70% of maximum heart rate). The physical activity should be distributed over at least 3 days/week and with no more than two 2 consecutive days without physical activity. Examples of aerobic exercises include walking, bicycling, jogging, swimming, water aerobics, and many sports.
·         Resistance exercise three times a week, targeting all major muscle groups, progressing to three sets of 8 –10 repetitions at a weight that cannot be lifted more than 8–10 times.  Examples of resistance exercises include weight lifting and exercises using weight machines.
Yoga: Yogasanas or yogic postures and Pranayam or yogic breathing exercises keep the body healthy and mind peaceful. There are specific Yogasanas and Pranayam exercises that are known to help in diabetes management. To read more, Click here, .
You are advised to consult your physician before starting any exercise program.