​Diabetes and Obesity and Weight Loss 

​Engaging in any form of exercise, no matter how small, is beneficial. Activities such as standing up, walking around, climbing stairs, and performing everyday tasks can be an excellent starting point, particularly for those who feel stigmatized or discouraged by their condition.

Starting or resuming physical activity can lead to significant improvements in fitness and health from the very beginning.

For those working in confined spaces like a home office, incorporating "exercise snacks"—brief intervals of movement throughout the day—can be very effective.

Research shows that individuals under 60 years old who take 8000-10,000 steps per day see a notable reduction in mortality rates. 

For those over 60, taking 6000-8000 steps per day provides similar benefits.

Increasing the amount of exercise further enhances health benefits. The World Health Organization (WHO) suggests that adults, including seniors, aim for 150-300 minutes of exercise per week, which breaks down to 30-60 minutes a day for five days a week. 

Additionally, it is recommended to incorporate strength training exercises at least twice a week—or three times a week for seniors who can benefit from combined training sessions.