Healthy Lifestyle Programs
Use these resources to support your T2D journey and improve your health
Lifestyle & Prevention Programs
Diabetes Canada Virtual Diabetes Education Program
Newly diagnosed with Diabetes? Or looking for more diabetes support? Diabetes Canada envisions a world free of the effects of diabetes. People with diabetes can access up to date resources and programs directly, and connect with an information & referral specialist directly. https://www.diabetes.ca/
Self-management BC T2D Prevention Program
Explore our diverse diabetes prevention programs designed to fit your lifestyle, including virtual group sessions, in-person workshops, and self-paced online courses. Whether you prefer interactive group settings, personal coaching, or self-guided learning, we have the right option to help you manage your health effectively.
LifeStyleRx Diabetes Reversal Virtual Program
Type 2 diabetes can be reversed, and this program is covered in BC, AB, and ON. A Canadian, physician-led team provides a lifestyle prescription to help reduce insulin resistance, decrease or eliminate medications, and restore normal blood sugar levels. The program is entirely virtual, with all medical sessions and consultations conducted through video calls, ensuring a safe, supervised process that allows for personalized care without travel or waiting rooms. Family doctors are kept informed as the program progresses, ensuring seamless and coordinated care.
Arago Healthy Lifestyle Program
Aroga Lifestyle Medicine offers evidence-based programs focusing on holistic, non-pharmaceutical treatments for chronic health conditions like diabetes, hypertension, and obesity. Their approach includes personalized care, lifestyle changes, and support through programs such as Reversal & Prevention and On-Going Monthly Care.
Small Steps for Big Changes
Do you want to participate? First, determine your risk of prediabetes or Type 2 diabetes by taking the program test. If you qualify, sign up for the program at your local YMCA or community organization, or join the SSBC mailing list if it's not yet available in your area. You'll get a month of access to a fitness facility and six personalized exercise and dietary coaching sessions over three weeks.
Physical Activity & Exercise
Resistance Training for Diabetic Health
Resistance training, recommended 2-3 times a week by Diabetes Canada, helps improve diabetes management by building and maintaining lean muscle, burning calories at rest, and aiding in weight control. Simple resistance exercises can be done at home with items like exercise bands, dumbbells, or even household objects, offering benefits such as better blood sugar control, increased strength, and improved overall health. Start with 2 sets of 8 repetitions and gradually progress to 3 sets of 12.
Aerobic Exercise - Tips to Get Started
An aerobic exercise plan from Diabetes Canada helps improve cardiovascular fitness and is crucial for managing diabetes. The plan encourages regular aerobic activity (e.g., walking) and gradually increases frequency, intensity, and duration. It is important to exercise regularly and monitor blood sugar, as exercise may affect medication responses. The intensity of exercise is rated on a scale from 0 (rest) to 10 (maximal). Benefits of exercise include improved blood sugar control, reduced diabetes complications, and better overall health. Setting SMART goals (Specific, Measurable, Attainable, Realistic, Time-oriented) helps stay motivated and track progress.
Staying Healthy with Diabetes
Maintaining a healthy weight is essential for controlling type 2 diabetes. Excess weight can increase insulin resistance and make blood sugar management more challenging. Set realistic weight goals and work towards achieving them through a combination of a healthy diet and regular exercise. Even a modest weight loss of 5-10% of your body weight can significantly improve blood sugar control.
Inspire Health Exercise Support
Inspire Health offers free personalized and group support in various areas, including stress and mental health counseling, managing treatment side effects, nutritional guidance, exercise therapy to enhance recovery, sleep and energy improvement, and balancing work, life, and relationships. As a non-profit organization, we provide free programs and services both online and at our centers located in Vancouver, Victoria, and Kelowna.
Your Exercise Plan to get you Started
Regular exercise plays a key role in diabetes management. Aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, per week, along with strength training exercises twice a week. Exercise helps improve insulin sensitivity, lowers blood sugar levels, and supports overall cardiovascular health. Incorporate physical activity into your daily routine, finding enjoyable activities to ensure consistency.
Diabetes Canada - Virtual and In-person Activity Events
Diabetes Canada organizes engaging and community-focused events like Lace Up for Diabetes and Glow Blue. These events promote awareness, healthy living, and fundraising for diabetes research and support. Lace Up for Diabetes encourages participants to stay active through walking or running challenges, while Glow Blue events celebrate World Diabetes Day with illuminating activities and education. These initiatives aim to inspire healthier lifestyles and foster community spirit in the fight against diabetes.
Healthy Lifestyle & GLP‑1 Therapies
Supportive lifestyle habits remain essential even when using GLP‑1 receptor agonists or combination therapies for Type 2 Diabetes or obesity. Medications like GLP‑1 RAs are powerful tools for improving blood sugar control, reducing weight, and lowering cardiometabolic risk, but research consistently shows that combining pharmacotherapy with nutrition, physical activity, and behaviour change leads to better long‑term outcomes than medication alone.
This section specifically addresses evidence-based lifestyle resources for people on GLP-1 therapies.
Lifestyle + GLP‑1 Therapy Benefits
A large meta‑analysis found that combining GLP‑1 receptor agonists with lifestyle modification led to significantly greater weight loss, improved waist circumference, better HbA1c, and favorable changes in blood lipids and blood pressure compared to lifestyle changes alone.
Practical Nutrition & Activity Tips
Experts emphasize protein intake (20–30 g per meal) to preserve lean mass, smaller regular meals to manage appetite and GI side effects, and a balanced, nutrient‑dense diet (whole grains, fiber, healthy fats). Hydration and gradual exercise progression support overall wellbeing on GLP‑1 therapies.
Lifestyle + GLP‑1 for Heart Health
Preliminary data presented at the American Heart Association Scientific Sessions 2025 shows that people with Type 2 Diabetes who combine GLP‑1 therapy with lifestyle improvements (healthy eating, activity) see greater reductions in cardiovascular risk compared to medication alone.
Diet, Exercise & Lifestyle Guidance
Practical clinical guidance for patients and clinicians on nutrition and lifestyle alongside GLP‑1 therapy — including managing appetite changes, maintaining muscle and bone mass, and strategies to cope with GI side effects (small meals, hydration, balanced nutrients).
Gastrointestinal Side Effect Management
This multidisciplinary expert guideline outlines practical strategies to reduce nausea, vomiting, diarrhea, and constipation that often occur during GLP‑1 therapy—especially during dose increases. It includes recommendations on dose escalation and symptom mitigation for patients.
Managing Common GLP-1 Side Effects
Many people experience nausea, vomiting, diarrhea, or constipation when starting GLP‑1 or combination therapies. Simple strategies can help: eat small, frequent meals and avoid greasy or spicy foods to reduce nausea; stay well hydrated and adjust food quality to manage vomiting.
Stress Management & Mental Health Support
Be Part of a Group Support
Join the LifestyleRx Better Community Support Group and take the first step toward a healthier, more energetic you! Connect with like-minded individuals, access expert guidance, and discover personalized strategies to improve your metabolic health. Together, we'll tackle challenges, celebrate victories, and build sustainable habits for lasting well-being.
Takes Steps to Manage your Stress
Stress can negatively impact blood sugar levels and overall diabetes management. Implement stress-reducing techniques such as mindfulness, meditation, yoga, or deep-breathing exercises to help manage daily stress. Establishing a balanced lifestyle with adequate sleep and relaxation can also contribute to better blood sugar control and overall well-being.
The Power of Mindfulness in Diabetes
Diabetes Canada reflects on the power of mind in diabetes management. After being diagnosed with type 2 diabetes, Suzanne Foreman turned to yoga, meditation, and journaling to manage her condition, finding these practices helped her emotionally and physically cope with the stress, while fostering self-compassion and mindfulness.
Mindfulness Based Stress Reduction Techniques
Discover the benefits of Mindfulness-Based Stress Reduction (MBSR) with HealthLink BC. This evidence-based program helps you calm your mind and body to manage stress, illness, and pain effectively. Learn techniques like mindfulness meditation, yoga, and body scanning to focus on the present moment, reduce anxiety, and improve overall well-being.
Explore Mental Health with UBC’s Thrive 5+
UBC’s Thrive initiative offers simple, research-backed strategies to support your mental health through the Thrive 5: Move More, Sleep Soundly, Eat Well, Give Back, and Say Hi. These easy-to-implement habits promote resilience, connection, and a sense of wellbeing.
Help Starts Here - mental Health Support in BC
HelpStartsHere is a resource platform for residents of British Columbia, offering support for mental health, substance use, and general wellbeing. It provides access to information, crisis hotlines, addiction recovery tools, low-cost counseling options, and guidance for managing stress, anxiety, and depression.
Support for Seniors & Caregivers
My Heart Matters - Caregiver Support
The My Heart Matters website offers valuable resources for caregivers supporting individuals with type 2 diabetes. It highlights the importance of understanding diabetes as a chronic condition and its connection to heart disease, which significantly affects those with diabetes.
Diabetes Care Giving for an Older Adult
HealthLink BC covers common challenges faced by caregivers, such as handling fluctuating blood sugar levels and managing the emotional and physical demands of caregiving. It encourages open communication with healthcare providers and emphasizes the importance of support networks to help caregivers.
YMCA Lower Mainland - Seniors Discount
The YMCA offers five locations in the lower mainland with programs aimed at promoting healthy living, social responsibility, and youth development. With fitness centers, wellness programs, child care, and educational initiatives, the YMCA provides a space for individuals and families to engage in physical activities, community support, and personal growth