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ADA 2026 12 WEEKS
Glucose Control
Scientific protocol to improve insulin sensitivity and gradually lower HbA1c. Every exercise based on the latest American Diabetes Association guidelines.
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Rest Day
Allowed: Light walking 10-15 min, stretching, 7-8 hours sleep.
Why? Muscles grow and strengthen during rest, not during exercise.
3-5 min Warmup: March in place + joint mobility (neck, shoulders, back, knees, ankles).
Safety Precautions
- Measure glucose before exercise — if below 5.0 mmol/L, eat a light snack
- If glucose above 13.9 mmol/L (250 mg/dL) + positive ketones = DO NOT exercise
- Always keep fast-acting sugar nearby (juice, dates)
- If you feel dizzy, shaky, or unusually tired, stop immediately
- Stay hydrated — dehydration raises glucose
- Check glucose 30 minutes after exercise, and 2-4 hours later