5 At-Home Exercises For Diabetics

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One of the most important habits for diabetics to develop is a healthy exercise routine.

If you’re not used to exercising, it’s best to start slow, and you can burn a lot of calories right in the home!

Most physicians recommend getting 150 minutes of moderate exercise per week, which means about 30 minutes for 5 days a week.

1.Stretching and Yoga

If you have limited space, try some simple stretches and yoga every day. Stretching can clear your mind and relax your body, which can then help you focus on a healthy lifestyle.

Try holding the Downward Dog position, then bending down and transitioning into the Cobra position. Repeat.

 

2.Planking

Planking is an abdominal exercise that builds strength for pushups and helps develop your core, or midsection. Diabetics tend to have larger midsections than non-diabetics, and it is very important to keep this area healthy.

  1. Lie face down on mat resting on the forearms, palms flat on the floor.
  2. Push off the floor, raising up onto toes and resting on the elbows.
  3. Keep your back flat, in a straight line from head to heels.
  4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
  5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

3.Superman

The “Superman” position is similar to planking, and it and it also strengthens your core and lower back. This position involves laying facedown on the floor with your arms straight and extended in front of you above the ground, and your legs extended above the grown behind you. It is best to hold for 30 seconds and repeat.

4. Jumping Jacks

A favorite for school Gym teachers, Jumping Jacks are a great way to get your heart rate moving and burn a lot of calories! You can do jumping jacks in front of the TV, in the backyard, or even on a trampoline or bouncy bed! (Don’t hurt yourself!). Repeat for about 10 minutes.

5.Squats

Yes, they look silly, but squats can help a lot when it comes to strengthening lower body and leg muscles. Squats are a popular exercise for women because they help tone the glutes, but are very beneficial for men as well. This is another exercise than can be done in just about any room in the house for about 10 minutes.

 
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