Someone with diabetes needs to exercise just like someone without, but they have to be a little more careful. Below is a very basic starting exercise plan for someone with diabetes who has not traditionally exercised. We will add more advanced plans in future postings, so you can pick the level of exercise you are comfortable to start from. Or as this plan becomes easy you may try an advanced one.
- Warm-up (5 minutes): Start by moving around and doing some light stretching: like doing arm circles, a few jumping jacks, leg swings, or toe touches. This helps get our muscles ready for more fun activities.
- Aerobic Exercise (20-30 minutes): This means doing activities that make our heartbeat faster, like walking, running, biking, dancing, swimming or playing a sport with friends. This helps our heart and lungs stay strong and helps our body use sugar better.
- Strength Training (10-15 minutes): We’ll do exercises that make our muscles stronger, like push-ups, sit-ups, or lifting light weights. This helps us stay strong and use sugar better too.
- Flexibility (5-10 minutes): A little more intense stretching helps keep our muscles and joints flexible. We can do the stretches below after our strength training.
- Hamstring Stretch: Sit on the floor with one leg straight out in front of you and the other leg bent, with the foot resting against the inner thigh of the straight leg. Reach toward your toes with both hands. Hold for 20-30 seconds, then switch legs.
- Quadriceps Stretch: Stand straight and hold onto a wall or chair for support. Bend one knee, bringing your foot towards your buttocks. Grab your ankle with the same side hand and gently pull it closer to your body. Hold for 20-30 seconds, then switch legs.
- Calf Stretch: Stand facing a wall, place your hands on the wall at shoulder height. Step one foot back, keeping the leg straight and heel on the ground. Lean into the wall, bending the front knee until you feel a stretch in the calf of the back leg. Hold for 20-30 seconds, then switch legs.
- Hip Flexor Stretch: Kneel on one knee, with the other foot flat on the floor in front of you. Keep your chest up and gently push your hips forward, feeling a stretch in the front of your hip. Hold for 20-30 seconds, then switch legs.
- Butterfly Stretch: Sit on the floor with the soles of your feet together, knees bent out to the sides. Hold your feet with your hands and gently press your knees down towards the floor. Hold for 20-30 seconds.
- Triceps Stretch: Raise one arm above your head, bend your elbow, and place your hand on the opposite shoulder blade. Gently use your other hand to push the elbow back, feeling a stretch in the back of your upper arm. Hold for 20-30 seconds, then switch arms.
- Shoulder Stretch: Extend one arm straight out in front of you, then bring it across your chest. Use your other hand to gently pull your arm closer to your chest, feeling a stretch in your shoulder. Hold for 20-30 seconds, then switch arms.
- Cool-down (5 minutes): Just like warming up, we need to cool down after exercising. We can walk slowly or do some gentle stretches to help our body return to normal.
Remember, someone with diabetes should check their blood sugar before and after exercising. If they are a youth, they might need a small snack or to adjust their insulin, so they should talk to their doctor or a grown-up who knows about diabetes to help them out. And of course, always drink water to stay hydrated!
That’s it! By doing these activities, someone with diabetes can have fun, stay healthy, and keep their blood sugar in check.
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