The Dietary Guidelines for Americans suggests how much activity Americans should be doing. Keep in mind these are goals to build up to, not the immediate starting point.
• The General Adult Public, including those with Pre-Diabetes and Diabetes, should aim for a minimum of 30 minutes most days. Walking, gardening/yard work, swimming, cleaning your house, or anything that increases your heart rate and causes you to break a light sweat, will all help to meet this goal.
• Children and teens should aim for at least 60 minutes most days.
• In addition, the Diabetes Prevention Program, a large study done with people with pre-diabetes, showed that 150 minutes of physical activity a week (30 minutes, five times a week) helped prevent or delay Type 2 Diabetes. This study also showed that people lost 10 to 20 pounds by making changes in their eating habits.
If your life is busy, these guidelines may seem hard to fit into your daily schedule. It is not always easy to find the time to exercise. Going from zero to thirty or sixty minutes in a day or week will not be possible, but if you take it one step at a time, you will slowly build up to your goal.