Tutu’s conclusion:

 For sedentary participants, any exercise is excellent exercise as long as participants can do them
sustainably
 The only bad workout is the one that didn't happen

Kirwan JP, Sacks J, Nieuwoudt S. The essential role of exercise in the management of type 2 diabetes.
Cleve Clin J Med. 2017 Jul;84(7 Suppl 1):S15-S21. doi: 10.3949/ccjm.84.s1.03. PMID: 28708479; PMCID:
PMC5846677.

 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5846677/
 Exercise training:
o Aerobic or resistance training or a combination facilitates improved glucose regulation.
o High-intensity interval training is also effective and has the added benefit of being very
time-efficient.
o While the efficacy, scalability, and affordability of exercise for the prevention and
management of type 2 diabetes are well established, sustainability of exercise
recommendations for patients remains elusive.

Arhab A, Junod N, Rossel JB, Giet O, Sittarame F, Beer S, Sofra D, Durrer D, Delgado H, Castellsague M,
Laimer M, Puder JJ. Effectiveness of a real-life program (DIAfit) to promote physical activity in patients
with type 2 diabetes: a pragmatic cluster randomized clinical trial. Front Endocrinol (Lausanne). 2023 Jul
3;14:1155217. doi: 10.3389/fendo.2023.1155217. PMID: 37484961; PMCID: PMC10359883.

 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10359883/
 Exercise:
o Cardio: Bike Ergometer
 Intensity: 70-80% max HR
o Strength: 6 exercises for large muscle groups (2 legs: extension/flexion, 2 upper-body:
extension/flexion, 2 abdominals and back)
 Intensity: 3 sets of 10 repetitions with 60-80% of 1 RM
o Frequency: 3 times a week, 50-60 minutes per session
 Result:
o Beneficial effects on physical fitness, HbA1c, body composition, and blood pressure in
type 2 diabetes patients

Bennett WC, Collins KA, Johnson JL, Slentz CA, Willis LH, Bales CW, Huffman KM, Kraus WE. Effects of
exercise amount and intensity versus a combined exercise and lifestyle intervention on metabolic
syndrome in adults with prediabetes: a STRRIDE-PD randomized trial. Front Physiol. 2023 Jul
14;14:1199763. doi: 10.3389/fphys.2023.1199763. PMID: 37520827; PMCID: PMC10375017.

 https://pubmed.ncbi.nlm.nih.gov/37520827/
 Exercises:
1. Low-amount/moderate-intensity (10 kcal/kg/week at 50% peak V˙O2 )
  Mets score: 34% of best combination (alternative 4)
2. High-amount/moderate-intensity (16 kcal/kg/week at 50% peak V˙O2 )
 Mets score: 24% of best combination (alternative 4)
3. High-amount/vigorous-intensity (16 kcal/kg/week at 75% peak V˙O2 )
 Mets score: 40% of best combination (alternative 4)
4. Diet (7% weight loss) plus low-amount/moderate-intensity (10 kcal/kg/week at 50%
peak V˙O2 )
 Highest Mets score