Gym memberships and fitness classes aren’t for everyone. The good thing is, there are many exercises you can do on your own at home.
Your goal should be to get 150 minutes of moderate-intensity physical activity each week. That’s only about 20 to 25 minutes a day. You can always break up your exercise into small segments, too.
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1. Walking
All you need is a safe place to walk and comfortable, supportive shoes. Take a brisk walk five days a week and you’ll meet that 150-minute goal. Studies show that walking can lower the risk of heart disease, and it’s excellent for weight loss or maintenance.
2. Resistance Band Exercises
No weights at home? No worries! Resistance bands give you an affordable way to get anaerobic training at home. You can watch some online workout videos to learn how to use them correctly. Not only do resistance band workouts help increase strength, but they may help with blood sugar control, too.
3. Bodyweight Exercises
Also called calisthenics, these exercises use your own body weight to build strength. Common bodyweight exercises include squats, abdominal crunches, pushups, lunges, and pullups.
4.Yoga
Studies show yoga may help individuals with type 2 diabetes manage blood sugar, weight, and cholesterol levels.3 All you need is a mat! It’s a good idea to watch guided videos by a professional to get started — so you learn how to move from one pose to another using proper breathing techniques and posture.
5.More Easy Ways to Get Active
While there are plenty of exercises you can do at home, that’s only a starting point. The key is doing things that get you off the couch and more active. Even small steps can make a big difference.
Consider these non-exercise ways to boost your daily physical activity:
- Gardening
- Dancing around the house
- Playing with a pet
- Running up and down stairs
- Air boxing
- Cleaning (vacuuming, emptying the dishwasher, organizing closets, etc.)
- Tossing a ball
- Playing with kids or grandkids
- Jogging in place for a couple minutes
- Doing squats or other easy moves during commercials while watching TV
- Yardwork
Sources:
- https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes
- https://www.canadianjournalofdiabetes.com/article/S1499-2671(18)30504-5/fulltext
- https://www.hindawi.com/journals/jdr/2016/6979370/
- https://www.healthline.com/health/type-2-diabetes/top-exercises#pilates
- https://www.cdc.gov/diabetes/library/features/get-moving-to-manage-diabetes.html
- https://www.diabetes.org/healthy-living/fitness/break-sitting-streak
- https://www.diabetes.org/healthy-living/fitness
