Exercise Your Way to Better Diabetes Health

These simple moves will help you get your body into gear.

Health Monitor Staff

Exercise is a boon to just about everyone, and that’s especially true when you have diabetes. It lowers your blood sugar, blood pressure and cholesterol and reduces your risk for heart disease and stroke. It also relieves stress and strengthens your heart, muscles and bones.

Do these simple moves twice a week. And always check with your healthcare before starting any new exercise program.

Planks for a toned midsection, stronger arms and better posture

  • Lying on your stomach, push off the floor and onto your forearms so your body creates one straight line from the top of your head to your heels.
  • Make sure to keep your abs engaged and your back flat. Hold between 10 to 45 seconds, release and repeat up to 10 times.


Lunges for tighter thighs and glutes

  • Stand with your legs together, arms at your side.
  • Step your left foot forward a few feet. Slowly lower your torso to the floor into lunge position.
  • Hold briefly, then step your foot back to return to standing.
  • Perform 10 to 12 repetitions on each leg. As you get stronger, hold 3- to 5-pound weights in each hand.

Squats into upright rows for stronger glutes, legs and shoulders

  • Stand with your feet shoulder-width apart, knees slightly bent, a light weight in each hand.
  • Slowly sink down into a squat. Pause, then return to the start position.
  • Next, lift the weights up to chest height, palms facing your torso.
  • Squeeze your shoulders, then lower the weights. Repeat the entire sequence for 10 repetitions.
April 2013