Brief Answer:
Start exercising.

Detailed Answer:
Hi sir. I have gone through your query and understood your concerns.
Sir as of now, your diet is proper. Continue same. You can take small meals and more times rather than heavy meals.

Start exercising daily for at least 30 to 40 minutes like walking which keeps you more fit.

Thank you sir.
Have a good day.

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Brief Answer:
Please follow the recommendations advised below.

Detailed Answer:
Respected sir,

Thank you for the follow-up query.
As per your question, follow the following recommendations with exercise and diet.

Two types of physical activity are most important for managing diabetes: aerobic exercise and strength training.

Aerobic exercise helps your body use insulin better. It makes your heart and bones strong, relieves stress, improves blood circulation, and reduces your risk for heart disease by lowering blood glucose and blood pressure and improving cholesterol levels.

We Recommend: Aiming for 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week or a total of 150 minutes per week. Spread your activity out over at least 3 days during the week and try not to go more than 2 days in a row without exercising.

If you haven't been very active recently, you can start out with 5 or 10 minutes a day. Then, increase your activity sessions by a few minutes each week. Over time, you'll see your fitness improve, and you'll find that you're able to do more.

We recommend the following aerobic activities:

Brisk walking (outside or inside on a treadmill)
Bicycling/Stationary cycling indoors
Dancing
Low-impact aerobics
Swimming or water aerobics
Playing tennis
Jogging/Running

Strength training (also called resistance training) makes your body more sensitive to insulin and can lower blood glucose sir.

The more muscle you have, the more calories you burn – even when your body is at rest.
I recommend doing some type of strength training at least 2 times per week in addition to aerobic activity such as Weight machines or free weights at the gym, Using resistance bands etc.,

Regarding diet, as I already told you, small meals and frequent meals is preferable.
Heavy metals are not recommended.

Avoid starchy foods like potatoes, rice, pasta, bread, chapattis, naan, and plantain all contain carbohydrate, which is broken down into glucose and used by your cells as fuel. Better options of starchy foods – such as wholegrain bread, wholewheat pasta, and basmati, brown or wild rice – contain more fiber, which helps to keep your digestive system working well.
Fruits allowed are Papaya, Guava, Half Apple.

Green Leafy vegetables are preferable.

For anything else you want to know, you are welcome sir,
Thank you.

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