Making a Plan

Use the ‘Get Active!’ chart

Visit to print copies of Get Active! Use it to track your activity from your exercise plan each week.

A healthy weight can help you prevent or manage diabetes. A healthy, active lifestyle will improve your blood glucose, blood pressure and blood lipids. You will feel better and have more energy. You will also reduce your risk of other chronic diseases, like heart disease and cancer.

The chart below is an example of exercise plan.

Goal How? Timing

Spend less leisure time sitting

  • Watch less TV
  • Less time on the computer
  • Get up and walk around more often
  • No more than 2 hours a day of leisure time sitting

Start aerobic exercise

  • Brisk walks around the neighbourhood
  • 30 minutes total:
    10 minutes at a time, three times a day

Start resistance exercise

  • Use free weights such as barbells, dumbbells, or juice bottles
  • 2 days a week:
    Do one set of 10 to 15 repetitions

Increase aerobic exercise

  • Brisk walks around the neighbourhood
  • Swimming at the local pool

  • 30 minutes of brisk walking on Mondays, Wednesdays and Fridays
  • 30 minutes of swimming on Saturdays and Sundays
  • Total 150 minutes per week, on 5 days a week

Increase resistance exercise

Work most of the muscles of the body with 8 to 10 different exercises

On 3 or more days per week: Do 8 to 10 repetitions in each set.
Repeat the whole routine.