2. Be more physically active

You can gain many benefits from getting regular physical activity, such as:

• Losing weight.
• Lowering your blood sugar.
• Boosting your sensitivity to insulin — which helps keep your blood sugar within a typical range.
• Increasing your aerobic fitness.

Goals for most adults to promote weight loss and keep a healthy weight include:

• Aerobic activity. Aim for about 30 minutes or more of moderate aerobic activity — such as brisk walking, swimming or biking — on most days of the week. Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity — such as running or swimming laps — a week.
• Strength training. Do strength training for all major muscle groups at least two times a week to increase your strength, balance and skills to keep an active life. Try to spread out your strength training through the week. Strength training can include lifting weights and doing body weight exercises such as squats.
• Balance training. For older adults, doing balance training two or three times a week can help keep range of motion and lower the risk of falls.
• Sit for less time. Getting up after sitting for a long time, such as sitting at the computer, can help control blood sugar levels. Take a few minutes to stand, walk around or do some light activity every 30 minutes.