Indoor Exercise
Simple indoor exercises can help you manage type 2 diabetes.
Cooler temperatures, rain, or snow don't have to stop you from getting the exercise you need to help manage type 2 diabetes. In fact, you can use the exercises below to target major muscle groups and get your heart pumping during the commercials of your favorite TV programs.
Please remember to check with your doctor before you begin any new exercise program.
- Stand with feet shoulder-width apart.
- Slowly bend your knees and lower your body as though you're going to sit in a chair; keep your weight centered over your feet.
- Continue until your knees are bent nearly 90 degrees, then slowly push back up.
Repeat 10 to 12 times.
- Lie on the floor, facedown, resting on your forearms with your palms flat on the floor.
- Tighten your abdominal muscles and push your body off the floor so you're supported by your toes and forearms.
- Keep your back straight. Hold for 10 seconds, then lower.
Work up to 30 seconds.
- Sit on the edge of a sturdy chair (use the couch if there's a firm frame to grip), and grab the edge.
- Keep your hands shoulder-width apart.
- Extend your legs straight in front of you, heels on the floor, and slide forward so your buttocks are in the air.
- Slowly bend your arms to lower your hips toward the floor until your arms are at about 90 degrees, then push back up.
Repeat 10 times.
- Lie on your right side.
- Place your left foot in front of your right; support your upper body on your right forearm, with your elbow beneath your shoulder.
- Tighten your abs and lift your hips off the floor so that your back is in a straight line—you'll be supported by your feet and your forearm.
- Hold for 10 seconds, then lower.
Switch sides and repeat.
- Stand with feet shoulder-width apart.
- Take a big step forward with your left foot.
- Bend your left knee and lower your right knee almost to the floor. (Your left knee should not be in front of your toes; keep it above your ankle.)
- Press into your left foot and stand back up, bringing your feet together.
Switch legs and repeat 10 to 12 times with
each leg.
- Get on the floor on all fours.
- Raise 1 arm and the opposite leg
(for example, your left arm and right leg) so that they're parallel to the floor. - Hold for 10 seconds, then lower.
Repeat with the other arm and leg.
- Lie on the floor, facedown, palms on the floor beside your chest, slightly wider than shoulder-width apart.
- Position your legs about hip-width apart with your feet flexed and toes on the floor.
- Tighten your abs and keep your back straight, and push your body up until your elbows are straightened.
Repeat 10 times.
Look for additional information here...
