Controlling Diabetes Through Exercise, Proper Diet, Nutrition

Controlling Diabetes Through Exercise,
Proper Diet, Nutrition - Workout Plan

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Here is an example of an exercise program for the first month:

First Two Weeks:

Stretching, power walking and/or rebounding

5 days a week power walking for 30 minutes

Walk tall at a brisk pace just slightly leaning forward.

Keep

arms bent at 90 degrees swinging with the

rhythm

of the

steps. Control your breathing in the

rhythm of the

steps.

Rebounding for 20 to 30 minutes

Rebounding is the gentle bouncing exercise done

on a

rebounder or mini-trampoline. The up and

down

bouncing movement and light jogging on the

rebounder

helps move the lymphatic system and

increase

circulation. The exercises can be broken

up into two 10

to 15 minute sessions.

Exercises include gentle bouncing, jumping jacks

and

light jogging

Third and Fourth Weeks:

Stretching

Power walking and/or rebounding for 40 minutes

6 days a week strength training with light weights

3 days a week squats — 10 reps, 3 sets

Start by standing up with feet shoulder width apart.

Lower the

body, keeping your chin up and moving

the

hips back as if

sitting in a chair. Maintain weight

over

heels and mid-foot.

Lower to approximately 90

degrees

of knee bend

Shoulder Press with lightweights — 15 reps, 3 sets

Hands start slightly above shoulder height with

elbows

bent. Bend knees just slightly and position

feet

shoulder

width apart. Press the weights over the

head

until

elbows are extended but not locked.

Slowly return

to the

starting position.

Push-ups — work up to 10 reps, 3 sets

Hands slightly wider than shoulder width apart.

Place

toes or

knees onto floor depending on your

level. Keep

the neck,

back, hips and legs all in a line

- plank

position. Lower your

body slowly towards the

floor,

inhale as you bend your arms.

Straighten your

arms and

exhale as you raise your body

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