Exercise Strategies for All Fitness Levels with Diabetes
Having diabetes doesn't have to halt your life; instead, it's an opportunity to enhance it. By incorporating simple yet effective movements into your daily routine, you can improve your insulin sensitivity, increase vitality, and enhance your overall health. These easy-to-do exercises can be seamlessly integrated into your day, helping you stay active and energized while managing your diabetes. With consistency and dedication, you can enjoy a fulfilling and vibrant life with diabetes.
Four Key Exercises for Diabetes Management
Here are four of the top effective movements I introduce to my clients as we embark on their holistic wellness journey with diabetes together:
Walking: Walking is accessible and equipment-free. Aim for 20-30 minutes daily, whether during lunch, before work, or after dinner. It lowers blood sugar, boosts circulation, reduces stress, and enhances mood.
Bodyweight Squats: Squats engage large muscle groups and enhance insulin sensitivity. Begin with feet shoulder-width apart, lowering your body as if sitting in a chair, keeping weight on heels. Maintain chest up, back straight, and breathe. Aim for three sets of 10-15 reps, increasing gradually over time.
Air Cycling: This low-impact exercise offers a gentle cardiovascular workout that's easy on the joints. Sit comfortably and lift your feet off the ground. Pedal your legs in a circular motion as if cycling in the air, keeping movements smooth and controlled. Continue for your preferred duration or reps. Additional tools and pedaling devices can enhance your workout.
Bicep Curls with Resistance Bands: Resistance bands are portable and versatile for quick workouts anywhere. Stand on the band's center, holding one end in each hand for tension. Keep a tall posture with elbows close to body, palms up. Exhale, curling the band towards shoulders, engaging biceps. Inhale, lowering hands, maintaining tension. Hold for 2-3 seconds and repeat.
Consistent Exercise: A Winning Strategy for Diabetes
Consistency is key when it comes to unlocking the benefits of exercise, especially for reducing insulin resistance and achieving blood sugar goals.
By making enjoyable movements a regular part of your routine, you pave the way for balanced blood sugar levels and sustained energy throughout the day.
With dedication to your fitness regimen, you can experience a renewed sense of well-being and vitality, empowering you to feel your best once again!
Expert-Led Monthly Movement Training and Motivation
Join our supportive community and dedicated team to discover easy movements that enhance insulin efficiency. With our motivation and tools, you'll effectively manage your blood sugar levels. Don't tackle the challenges of diabetes solo—begin your free month and embark on a journey toward a healthier, happier life today.
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ABOUT THE AUTHOR
Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author
As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices. It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels. Join the thousands of people worldwide who have been empowered by Dr. Cheryl's approach and start living your healthiest life.
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PROFESSIONAL DISCLAIMER
The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.
