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tools : quick guide cards : physical activity : overview
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Why is this important?
- Physical activity is strongly associated with mortality and morbidity in type 2 diabetes, after controlling for obesity and other factors.
- Lack of physical activity is a major cause of metabolic dysfunction and the morbidity and mortality of diabetes.
- Significant weight loss requires considerable amounts of regular physical activity.
- Substantial cardiometabolic benefits can occur at lower levels of physical activity than required for weight loss.
- Therefore, any increase in physical activity may reduce cardiometabolic risk and improve health.
What is moderate and vigorous activity?
- Moderate: 40-60% of aerobic capacity or 3-6 METs (requires a moderate amount of effort and noticeably accelerates the heart rate)
- Vigorous: ≥60% of aerobic capacity or >6 METs (requires a large amount of effort and causes a substantial increase in heart rate)
Standards for Physical Activity
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Significant Weight Loss |
Reduce Risk of Diabetes* |
Type of Activity |
Aerobic |
Aerobic |
Intensity |
Moderate |
Moderate |
Frequency |
5 – 7 days/week |
5 days/week |
Duration |
30 – 60+ minutes/day, progress to 300 minutes/week** |
≥30 minutes/day, ≥150 minutes/week** |
Kcal expenditure |
2000 to 3000 kcal/week
40,000 - 60,000 pedometer steps counts/week** |
1000 to 1500 kcal
20,000 - 30,000 pedometer step counts/week** |
* May be accompanied with a small to very moderate weight loss
** These energy exenditures and step counts do not include activities of daily living.
When should an exercise ECG test be considered before beginning a physical activity program?
- High-risk individual engaged in moderate or vigorous exercise
- Moderate risk individual engaged in vigorous exercise
- ACSM recommendations are summarized in the Decision Tree Figure [PDF – 47 KB]
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