Your diabetes team has likely explained why regular physical activity is going to be a ‘must’ in the diabetes management plan. You’ve got the message – but now what? What type of exercise? How often – and for how long?
This is where the FITT rule of physical activity comes in. We tell you what it means and how to use it as a guide to establish a healthy routine of physical activity.
What is the FITT principle of physical activity?
There are four basic principles of a physical activity program:
- Frequency
- Intensity
- Type
- Time
In other words, FITT. To get the most out of your physical activity program, start by considering all four of these FITT basics, and decide how to make them work for you.
Frequency: After the stress of physical activity, the body goes through a process of repairing and replenishing the energy reserves that were used up by the exercise. The best frequency strikes a balance between providing enough stress and also enough time in between sessions to let the body adapt and heal.
Intensity: Intensity relates to the amount of effort that is required for a specific type of exercise. It is classified in three different ways:
- Light-intensity exercise: for example, activities like slow walking, dusting or vacuuming.
- Moderate-intensity exercise: for example, activities like biking, dancing, brisk walking, or continuous swimming. Thirty minutes of activity at this level will cause adults to sweat lightly and breathe harder.
- Vigorous-intensity exercise: for example, activities like cycling or brisk walking uphill, hockey, fast dancing or jogging. Adults will sweat and feel breathless at this level of activity.
Type of exercise: this relates to the type of exercise you need to do to get the right response from the body.
There are three main types of exercise:
- Aerobic exercise: this works the major muscles, including the lungs and heart. It helps carry oxygen around the body, and pumps more blood to your heart. Examples include brisk walking, swimming, cycling etc.
- Resistance training: this type of exercise forces the muscles to work repeatedly to overcome a resistance force. The resistance force may come from an external source, as in weight-lifting. Alternatively, it may come from the body’s own weight, as in push-ups and squats.
- Stretch exercise: also known as flexibility exercise. It increases flexibility and extends muscle mobility. This can be important to help prevent falls.
Time: this relates to the length of each period of physical activity. People who have been leading a sedentary lifestyle will usually find it easiest to start off with short sessions, and then gradually build up to the recommended lengths of time.
What are the physical activity recommendations for people with diabetes?
The recommendations for people with diabetes are to incorporate:
- At least 30 minutes of moderate-to-vigorous intensity aerobic activity at least 5 days per week for a total of 150 minutes per week
- Resistance training activity at least 2 or more days per week
If you are new to exercise, you can begin slowly and build up over time. Always discuss your exercise plan with your diabetes healthcare team before you start, especially if you have any preexisting health conditions.
Once you are in the routine of exercising, try to make sure that you don’t have more than two consecutive days without exercise.
And don’t forget about ‘lifestyle exercise’ in order to reduce prolonged sitting. Try to incorporate light activity such as taking the stairs, walking during phonecalls or meetings where possible.
Need a ‘how-to-guide’ for your exercise plan?
Here’s are some examples of how to structure an effective routine:
- Aerobic (Cardio) Exercise
Goal: Improve insulin sensitivity, cardiovascular health, and glucose uptake.
- Frequency: At least 3-5 days per week (ideally daily for consistent glucose control).
- Intensity: Moderate to vigorous (e.g., brisk walking, cycling, swimming).
- Time: 150 or more minutes per week (30-60 minutes per session, or frequent smaller sessions).
- Type: Walking, jogging, cycling, swimming, dancing, or any activity that increases heart rate.
Tip: Walking for 10-15 minutes after meals can help lower post-meal blood sugar levels.
- Resistance (Strength) Training
Goal: Increase muscle mass, which enhances glucose uptake.
- Frequency: At least 2-3 days per week (non-consecutive days).
- Intensity: Moderate to vigorous (use weights, resistance bands, or bodyweight exercises).
- Time: 20-45 minutes per session, focusing on major muscle groups.
- Type: Weightlifting, resistance bands, squats, push-ups, or bodyweight exercises.
Tip: Aim for 8-12 reps, 2-3 sets per muscle group to maximize benefits.
- Flexibility & Balance Training
Goal: Improve mobility, reduce fall risk (especially in older adults with diabetes).
- Frequency: 2-3 days per week
- Intensity: Low to moderate
- Time: 10-15 minutes per session
- Type: Yoga, stretching, Tai Chi
Why use the FITT approach?
Here are some of the benefits of using the FITT approach for exercise.
- It’s easy to personalize and set goals for yourself – you can tailor the workouts and adjust as needed.
- It encourages progression as you meet your goals.
- It can be used by anyone with any level of fitness.
- It may help reduce injuries by incorporating set boundaries for time and intensity of exercise, using a structured approach. This allows for proper recovery and adaptation.
- It encourages cross-training as you decide how you will spend your allotted time for the type of exercise.
Applying the FITT principle for diabetes management can help improve blood sugar control, insulin sensitivity, and overall health. Remember to monitor your blood sugar before, during and after exercise. It’s also important to stay hydrated and to make sure that you check your feet for blisters and/or cuts to avoid further complications. Using the FITT approach can help you reach your goals, move on when you reach a plateau and stay committed to a routine of exercise, even a variable one.
