Simple exercises for diabetics

Easing into Simple Exercise

We all know the importance of exercise and the benefits of undertaking regular exercise. It doesn't have to difficult or leave you with aching muscles and completely out of breath either. Just enjoying a walk has many benefits - and it's particularly pleasant walking on a lovely Spring Day.

If you aren't doing any exercise but know you need to start, here are some options to consider to get you started - baby steps are fine!

- start with a 15 minute walk around the block every second day.

- join a local pilates class (some councils have free ones). Pilates was developed for patients in hospitals to be able to exercise whilst laying bed, and it is very effective.

- download an exercise App where you can choose different levels of exercise and do them at your own pace. Our favourite is:

Exercise provides so many benefits such as:

- improved mental health

- helps decrease your risk of falls (as your muscles become stronger)

- improved cognitive function - our central nervous system loves that fresh air

- improved overall mobility

- can help with weight loss, and can reduce appetite.

So next time your bored, or thinking about eating something a bit naughty try going for a short walk first and enjoy how you feel when you are finished!

Easy exercises can be a great way to stay active, especially if you're just starting out on your fitness journey or looking for low-impact options. Here are some easy exercises that you can incorporate into your routine:

  1. Walking: Walking is a simple and effective way to stay active. You can start with short walks and gradually increase your distance and pace.

  2. Stretching: Gentle stretching helps improve flexibility and can relieve muscle tension. Try stretching your arms, legs, back, and neck.

  3. Chair Exercises: If you have limited mobility, chair exercises can be beneficial. Sit in a sturdy chair and perform seated leg lifts, seated marches, or seated torso twists.

  4. Swimming or Water Aerobics: Water-based exercises are gentle on the joints and provide resistance. Swimming, water walking, and water aerobics can be great options.

  5. Cycling: Whether on a stationary bike or a regular bicycle, cycling is a low-impact cardiovascular exercise that can be done at your own pace.

  6. Yoga: Yoga combines gentle movement, stretching, and deep breathing. It helps improve flexibility, balance, and relaxation.

  7. Tai Chi: Tai Chi involves slow and fluid movements that promote relaxation, balance, and overall well-being.

  8. Pilates: Pilates focuses on core strength, flexibility, and body awareness through controlled movements.

  9. Dancing: Put on your favorite music and dance around in your living room. Dancing is a fun way to get your heart rate up.

  10. Gentle Cardio: Activities like stationary cycling, using an elliptical machine, or using a recumbent stepper can provide a low-impact cardiovascular workout.

  11. Resistance Band Exercises: Resistance bands are easy to use and can help improve strength. You can perform exercises like bicep curls, leg lifts, and shoulder presses.

  12. Bodyweight Exercises: Exercises like wall push-ups, seated leg raises, and modified squats can be effective for building strength.

Remember to start slowly and listen to your body. If you have any health concerns, it's a good idea to consult with a healthcare provider before beginning a new exercise routine. Additionally, consistency is key. Even performing these exercises for a short duration each day can have a positive impact on your overall health and well-being.

Back to blog