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Progress Your Aerobic Exercise

Safety Alert!

If you take insulin or a medicine from the Secretagogue class of medicines you are at risk for low blood sugar (hypoglycemia). You are more likely to experience a low blood sugar when first starting a new exercise program or when progressing your exercise program. 

  • Check your blood sugar before and after exercise.
  • Always carry a fast-acting carbohydrate with you.

Over time, exercise starts to feel easier. Increase your exercise time and intensity to challenge yourself.

  1. Increase time first. Increase the amount of time you spend doing exercise by 5 to 10 minutes every 3 or 4 weeks.
    • Add time to your exercise until you are doing a total of 30 to 60 minutes each exercise session. You can take rest breaks when needed. You can choose to do 10 minutes of exercise three or more times through the day.
    • Keep your intensity the same if you increase the amount of time you spend doing exercise.
  2. Then increase intensity. After 3 or 4 weeks of 30 to 60 minute exercise sessions, begin to increase your exercise intensity level.
    • Use the RPE scale, Talk Test and heart rate when you increase the intensity of your exercise.
Last Reviewed: 10/16/2016