10 Exercises That You Can Do at Home as a Diabetes Patient| Bootdiabetic 2023


10 Exercises That You Can Do at Home as a Diabetes Patient. It’s no secret that exercise is beneficial for diabetics. If you’re looking for ways to stay healthy and fit, we’ve got 10 exercises that will help you get stronger and more flexible. In addition, they reduce the risk of injuries and complications.

1. Step-ups

Step-ups are one of the best exercises you can do at home to improve your health and reduce diabetes symptoms. A step-up is when you place one foot on a platform or bench, then push off with your other leg to raise yourself up onto the platform. Once there, lower yourself back down slowly until both feet are on the floor again (this is called an “eccentric contraction”).

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Step-ups strengthen many different muscles including those in your thighs, calves, and buttocks. They also help improve balance and stability as well as increase circulation throughout the body by increasing blood flow through muscle tissue during exercise–all things that are beneficial for diabetics! Step-ups can be done anytime; simply find something tall enough so that when standing on it with both feet flat against its surface (like a chair), there’s still room beneath them before touching down again after each rep is completed.”

2. Push-ups

How to do a push-up:

  • Get into a plank position, with your hands directly under your shoulders and your feet hip-width apart.
  • Bend at the elbows and lower yourself until your chest touches the floor. Then press back up for another repetition.

If you’re new to push-ups, use an elevated surface (like a bench) so that only half of your body is on the ground at any given time.

  • What muscles are involved? The pectorals (chest muscles), triceps, and deltoids (shoulder blades) all help out here; if those aren’t strong enough yet, consider adding some dumbbells to the mix.
  • How many should I do? Start by doing 10 reps per set three times daily.
  • What’s so great about this exercise? It helps strengthen bones while improving balance and coordination — which makes it ideal for preventing falls among older adults who suffer from diabetes or other conditions that affect mobility.

3. Chair dips

Chair dips are a great exercise to do at home, as they require minimal equipment and can be performed in the comfort of your own living room.

Chair dips are an excellent way to strengthen the muscles in your arms, shoulders, and chest. For this exercise you will need:

  • A chair or stool that is sturdy enough for you to sit on with both feet on the floor at all times (e.g., no rocking).

4. Lunges

A lunge is an exercise that involves a forward step with one leg, followed by a backward step with the other leg. This movement helps strengthen the muscles in your hips, thighs, and buttocks. It also improves balance and flexibility. To perform lunges correctly:

Stand with feet hip-width apart, toes facing forward. Take a large step forward with one leg, lowering your back knee until it touches the floor (or as far as possible without pain). Return to the starting position by stepping backwards with the same leg. Repeat this movement for the desired number of repetitions, then switch legs and repeat.

5. Squats

Squats are a great exercise for building up your lower body muscles, and they’re also a great way to build strength and endurance. You can do squats at home or at the gym. They’re easy to learn, but it will take time before you see results.

Squatting is not just for weightlifters! It’s good for everyone, including people with diabetes who want to improve their overall health by strengthening their legs and improving circulation in their lower body. Squats are also a good way of losing weight because they burn more calories than other exercises such as running on treadmills or riding bikes–and it doesn’t even require any equipment at all!

6. Wall sits

Wall sits are a simple exercise that you can do at home, in the office, or wherever else you may find yourself with a wall. To perform this exercise:

  • Place your back against the wall with feet slightly wider than shoulder-width apart and arms raised above your head. Make sure there is enough space between your butt and knees so that they don’t touch the floor when sitting down (if they do, move closer to the wall).
  • Bend both knees into 90-degree angles while keeping your heels on the ground (this will help prevent any strain on the ankles). Now slowly lower yourself until your thighs are parallel with the floor while keeping your hips squared off against the wall at all times–do not allow them to “tilt” forward or backward! Hold this position for 20 seconds before slowly rising up and repeating two more times for a total of three sets per leg/side combo.

7. Plank pose

The plank pose is a yoga position that involves holding your body in an inverted V-shape. It’s one of the most effective ways to build core strength and improve balance, which can help reduce the risk of falls in people with diabetes.

The plank pose can be done on all fours or with your forearms resting on the floor. In this position, you’ll hold yourself up using only your arms and feet (or hands). Make sure that you keep both shoulders directly above your wrists so that they form an even line from elbow to fingertip when viewed from above.

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If you’re new to this exercise, then try holding for 30 seconds before taking 10 seconds off as needed; increase this time gradually over several weeks until you reach two minutes per set–but don’t push yourself too hard. You should be able to maintain proper alignment throughout each set without letting go or raising your toes during any part of it.

8. Chair raised

Chair raises are a great way to build strength in your legs and core. To do chair raises, sit on the edge of a sturdy chair or bench, raise your knees to your chest, and slowly lower them back down. You can also add weight if you want to make the exercise more difficult.

9. Jumping jacks

Jumping jacks are good cardiovascular exercise and they can also help you lose weight. You can do jumping jacks in your home, but you will need enough space for them.

10. Bicycling/pedaling in place (or a stationary bike)

Bicycles are a great exercise for your legs, but they can also be used to strengthen your arms and upper body. To do this exercise, you’ll need a stationary bike or one that has a built-in pedal.

If you don’t have access to either type of equipment, simply stand with your feet shoulder-width apart and place both hands on the handlebar of an imaginary bike in front of you (you might want to put something down on the floor under where your feet will go). Now pedal away by lifting one foot off the ground at a time while keeping both knees slightly bent. If this feels too easy at first, try increasing the resistance by putting more weight into each pedal stroke. This will ensure that each time down becomes harder than the last time up.

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The more frequently and consistently these exercises are done over time – even just five minutes per day – they will help slow down or prevent diabetes from progressing further into its later stages (if such progressions exist).

These exercises can help you get stronger and fitter

Exercises are easy to do at home. You can do them in your living room, and they may even help you get stronger.

  • Exercise can help improve blood sugar levels. Exercise helps keep blood sugar under control by improving the body’s response to insulin, which is a hormone that regulates how much sugar circulates in our bloodstream.
  • Exercise can also reduce the risk of diabetes complications like heart disease, stroke, and nerve damage.


Remember, exercise is the most important thing you can do for your diabetes. It’s not just about weight loss, but also about preventing future complications like heart disease and kidney disease.


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