12 Diabetes Prevention Tips Backed by Medical Experts

2. Get at least 150 minutes of moderate activity every week

Health organizations and clinicians recommend about 150 minutes per week of moderate aerobic activity to lower diabetes risk. That guideline is based on evidence showing regular movement improves insulin sensitivity and helps control weight. Moderate activity includes brisk walking, dancing, cycling at a comfortable pace, or even energetic household work. Break the 150 minutes into manageable chunks—30 minutes five days a week, or three 50-minute sessions—whichever fits your routine. If you prefer shorter bouts, aim for at least 10-minute segments spread through the day and add them up; the total still counts toward your weekly goal. Pairing aerobic work with daily habits—like brisk walking during calls or choosing stairs—will make reaching the target easier. If working in an office or from home, set a timer every hour to stand and move for a few minutes. For beginners, start low and add five to ten minutes each week. Discuss any new exercise plan with your doctor if you have cardiovascular risk or mobility concerns. Regular aerobic activity is a cornerstone recommendation from medical experts for preventing type 2 diabetes.