Weekly Exercise Plan for Type 2 Diabetes
Saturday
Exercise: Long walk (45 min)
Calories: 220–300 kcal
Benefit: Improves endurance & fat burning
Sunday
Exercise: Light walk or stretching (20 min)
Calories: 80–100 kcal
Benefit: Recovery & mobility
Monday
Exercise: Brisk walking (30 min) + Resistance training (15 min)
Calories: 150–200 kcal
Benefit: Improves insulin sensitivity
Tuesday
Exercise: Walking (30 min) + Stationary Cycle(10 min)
Calories: 120–160 kcal
Benefit: Flexibility & stress reduction
Wednesday
Exercise: Walking (30 min) + Resistance training (20 min)
Calories: 180–220 kcal
Benefit: Builds muscle & boosts metabolism
Thursday
Exercise: Cycling or swimming (30 min)
Calories: 200–250 kcal
Benefit: Improves cardiovascular fitness
Friday
Exercise: Walking (30 min) + Light Aerobics(10 min)
Calories: 120–150 kcal
Benefit: Mental relaxation
Important
This is general guidance. Please consult your physician before starting any exercise program.
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Prime Medical Center – Al Qasimia
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