Stay fit and healthy. Here is a 20 minute workout schedule for diabetics which you can easily perform in the comfort of your own home.

In this article you will learn about:

  • What kind of exercises are there?
  • What to do before and after your exercises?
  • Top 5 products for your exercises

Top 9 exercises for home

If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit. As a diabetic you can't do anything wrong with a daily exercise.

A minutes rest is needed in between these exercises. Making sure your posture is perfect is important. Regularly sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and strengthens the body.

After each workout, cool down by walking around till your heart rate starts getting back to normal. Don't forget to stretch.

Keep in mind that short bursts of exercise are meant to supplement and not replace your regular fitness routine.

Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.

1. Jog or walk

Jog or walk in place for 3 minutes. You can also walk around in your home but moving at place with your knees high in the air gets the blood flowing.

2. Jumping jacks

After 3 minutes of jogging or walking at place start with 25 jumping jacks. When landing make sure to bend your knees slightly to reduce the impact on your knee joints.

3. Crunches

Lie flat on your back with your knees bent and do 15 crunches. Place your hands behind your head with your elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.

4. Hip Bridges

Lie on your back and do 10 hip bridges. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table with your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus and then lower yourself.

5. Step-ups

You will need a stepper for this. Step up and down from the stepper with your feet. Left foot first on the stepper and switch your feed by stepping back of the stepper. Do this for 1 minute.

6. Reverse crunches

Do 15 reverse crunches. Lie on your back with your hands on your sides. Keep your knees bent. Bring your knees towards your head till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.

7. Mountain climbers

Do 1 minute mountain climbers. Put yourself in the position of runner in the starting blocks. Run in that position, supporting your upper body with the palms of your hands and moving your feet. Keep your back straight.

8. Push ups

Do 15 push ups. You can choose to put your knees on the floor or stretch your legs and balance on your feet and hands. Lower your body down and push yourself back up.

9. Squat thrusts

Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position. Now jump to pull your legs back to the chest, in crouching position. Then stand up straight. Do this for 1 minute.

About the Author

Ely Fornoville

Hi, I'm Ely Fornoville, and I am the founder of Diabetic Me. Being a type 1 diabetic since 1996, I developed a passion to help people learn more about diabetes. I write about diabetes and share stories from other diabetics around the world. I currently use a Medtronic Guardian 4 CGM and a MiniMed 780G insulin pump with Humalog insulin.

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