DON'T STEP OUT TO WORK OUT, STEP UP INDOORS

Easy do-at-home exercise for Diabetes patients

Lockdown should not lock you down

Here are some of the daily exercises that can be performed at home.

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Push-ups1

Two series of 8 push-ups

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Squats1

Three series of 15 squats

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Sit-ups or crunches1.2

Two series of 15 crunches

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Deep stationary lunges1.2

8-12 reps of lunges

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Forward flexes1

Two series of 15 forward flexes

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Jumping Jacks1

Two series of 20 Jumping Jacks

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Small hand weight lift exercise

(Household object such as bottles filled with water can also be used)1

  • Make sure to adapt exercise intensity based on your ability and fitness level.1

  • Also, monitor your health before, during and after exercise.1

Consult your doctor before doing any exercise

Reference:
1. International Diabetes Federation. Home-based exercise for people with diabetes. Available from https://www.idf.org/aboutdiabetes/what-is-diabetes/covid-19-and-diabetes/home-based-exercise.html. Accessed on March 28, 2020.
2. WebMd.10 Muscle Moves to Help Tame Diabetes. Available from https://www.webmd.com/diabetes/ready-to-lower-17/slideshow-diabetes-strength-training. Accessed on March 30,2020.