Start with a manageable amount, everyday

To benefit your health the most, try to do physical activity every day. Aim to do five days of aerobic activity and two days of strength activity each week, never leaving two days between sessions.

If you have also have type 2 diabetes this approach will improve your diabetes, since frequent activity and muscle strengthening both increase
and maintain your insulin sensitivity.

Activity every day sounds like a lot, but a session could be anything from a five-minute walk to a 20-minute jog. Only do as much as you
feel is manageable.

If you're taking medication for diabetes, read this article before doing any extra activities.

As more becomes manageable, increase duration and intensity

Month by month you will become fitter and your treatment with testosterone therapy will help you. You should steadily work up to doing a combination of:

  • Moderate-intensity aerobic activity for 150 minutes per week
  • Strength activities at least two days a week

Be kind to yourself

Remember that doing any additional physical activity at all is much better for your health than doing none. You are doing this for yourself, so don’t overdo it and recognise that any increase in activity is a huge achievement.


You can break daily activity into sessions of 10 minutes or longer.

For example, 30 minutes’ activity could involve 15 minutes in the morning and 15 minutes in the evening.