Hi folks, I'm Bob Schrupp physical therapist Brad Heineck physical therapist
Together we are the most famous physical therapists on the internet in our opinion of course Bob
Number one exercise program at home for type 2 diabetes
Pay attention we're gonna give you some good options you can do, easy-to-follow and effective
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Okay, Bob
Diabetes, if you've got diabetes or you question, make sure you get to the doctor
I don't want you to go start doing exercises to remedy your diabetes unless you've been to the doctor
You've got it all figured out. You want to make sure it's approved by the man, or the woman, right
Thank you, Bob
The next thing is oftentimes
diabetes is treated by three different avenues one is medication
two is diet three is exercise not necessarily in that order though Bob, actually
you know, sometimes people they can be treated just
approaching this from one avenue, but oftentimes it's from all three, it's a three prong approach
It's like a stool, right, a three-legged stool, you take out one of the legs, it may not work, right
There you go. Bob, good analogy. I thought so. The goal is to maintain the blood glucose level
That's the primary one also lipids, blood pressure
those are three areas that you want to control but their blood glucose obviously is really critical and
exercise does that because it allows the muscles when the muscles contract
It allows more of those sugars from the blood to be absorbed into the muscles
I'm not going to get into the physiology of it because
Your eyes will glass over. We do have an interesting article though from the Journal of Applied Physiology, right?
Right and I got the information for that for oftentimes aerobic exercise is desired for
diabetes exercise although resistive exercise is now becoming more accepted and prescribed as well
So we're going to go over a little bit of both of those. So by aerobic are you talking about the high-intensity interval training?
That's a good point Bob, actually
on the American Diabetes Association the common protocol historically it was a hundred and fifty minutes of a
brisk walking or an exercise at a moderate exercise, a week. Right 150 minutes a week
Three days out of the week
So you might go three days fifty minutes of brisk walking and typically not two days in a row like a Monday Wednesday Friday
50 minutes three days gets to 150 and that's what they recommend, right
Although now they're finding out the high intensity the short bursts of exercise followed by
active recovery or that rest period
can be effective and much shorter time, sure, getting the same effects with only ten minutes of activity versus the 50
But it's a different way and we're going to talk in detail about that
So if you're busy, you may want to go more the high intensity route as opposed to the other route, which is the brisk walking
cycling. Can I mention this one Brad? I think stationary cycling is really good because it's controllable
You can do it in your house doesn't matter what the weather is outside. You have a good avenue for aerobic exercise
What's cool about this is the desk bike by Flexispot
and what you can do is you can actually get your exercise in while you're working, right, so you can actually
put a laptop on here and you can actually you know write here, right
I don't think you're gonna do a high-intensity workout while you're working, no no you're right
But you could get some low intensity for longer periods of time
which is a good idea and the nice thing about this it actually serves also as a
You can actually do a stand up desk with this too, which is a really neat option
So if you're interested in this, hit the link below
You'll get 5% off if you use our link we get a small fee
which we use to help offset the cost of running this channel which are
high intensity right Brad?
Exactly. So here we go
Now we're going to go through some high intensity, a good
starting point because I looked in the Journal of Applied Physiology
They talked about one minute of aggressive exercise and one minute active recovery, but I could tell you from doing these myself
I would not start unless you're already in shape and you're--a minute's too long. Start with this: ten seconds
aggressive exercise get that heart rate to come up and in 30 seconds, a rest
I don't want you to just sit and rest
You actually want to stay standing, stay moving around you can do like on the bike
You just go into a real slow pedal when you hit that 10 seconds then for aggressive you go
about as hard as you can with good control though. You don't want the pedals coming off your feet
Okay, so if I'm peddling I'm gonna go 10 seconds, pretty rapidly
and maybe even a higher resistance
Yeah, but not real high. You want to get to the rpm's up, but your feet have to stay controlled
You're not bouncing on the seat and your feet are well controlled on the pedals
Bob's really tall and then I'm gonna slow down, right
We can do this little bit, we can actually do a little timing. Liz you want to catch the time on that clock there?
Are you ready?
Give us 10 seconds, go. All right, Bob pick it up. Keep breathing though. Don't hold your breath, relax relax. There you go
Nice job. Keep it going good control when 10 seconds is left let us know Liz
Time! That was the longest 10 seconds of my life, now you just get to relax
Breathe, this whole thing about breathing while I'm talking to Bob
It's really critical because it's gonna allow oxygen in, get that carbon dioxide out, allows the system to work effectively
When it's got 5 seconds before the 10 seconds go again. So 30 second rest, yup 30 seconds active recovery
Nice easy peddling. So how many times would you do this, for 10 minutes? 10 minutes total
Okay, so it's gonna be about 8 cycles. Sure. Are you ready again?
Go, ten seconds
There you go, there thanks Bob, good relaxed breathing. Good. Holler when 10 seconds is up
Good and then relax again, if I don't watch it, it goes faster
Yeah, believe me when you get done with ten seconds
If you have not been active, you're gonna feel it, you're gonna say this is more than enough
What would you do for walking though? Would you walk really fast for ten seconds and then walk slower?
Kind of speed walking? You could do it on a treadmill, if you're going outside
Walking, of course, if you're going uphill or downhill is gonna make a little variance
But get the appropriate walking course for that, sit down there again, Bob
I just want to give
the viewers, if you do have a stationary bike and you want to keep your knees healthy, Bob is 6'6
But this seat is way too low for him
Yeah, he would raise it up about 4-6 inches so that when your foot is on the bottom your knee is almost straight
That'll help your knees out in the long run
If you don't have a stationary bike and you want to do something inside the house
What I recommend is get yourself some bands, here we got the Sanctband.
We really like those and you put the band around anything solid, we use the wall anchor because it works really well and
actually, we invented it, but you can go wherever you want with this when you buy these you can put
it into the door they have a little attachment for it
But want to give me ten seconds? I'm going to show you a real simple exercise. We're just going to pull back with the arms
Ready, and we're gonna do some high marching and we'll do this. It doesn't look real hard
But I guarantee you
That's ten seconds. My heart rate, if I hadn't--straighten your collar Brad. Oh my gosh. I can't see that, when 30 seconds is up,
give me a cue
Now for my next ten seconds, I'm going to go this direction
So I balance out the muscle grades on both sides to maintain good posture. How are we doing, I'm getting excited
I think you just said for the next
sexton well Bob this is a family show, somebody will point it out
We need a speech therapist, ten seconds now, I'm gonna go the opposite direction same motion with my legs
But make sure you don't go back really fire and stretch your shoulders out
Keep it good control, and if it was too easy
with the bands you just simply go out a little bit farther, what's nice about this is it's working your core really well
And you're getting your chest muscles you're getting your posture muscles and balance. Yeah, so it's really good options
Now we would do that same thing
I just did two sets, but we'd do that up to ten minutes now if it gets too easy for you
You can increase from 10 second
high-intensity to 15 and 30 second rest or 20 depending on where you want to go with it
So You want to start moving it up
You want to start as you get in better shape, sure
Now you're gonna do squats and lunges too Brad? Yeah now that's for resistive. Now if you do want to go to the resistive exercises
This is something you're not going to go out and buy big heavy weights and really do some powerlifting
particularly as a beginner
I mean you could get into that but probably it's not gonna be an option for most people but using the bands really
is a nice option because they take up very little space. Again they're inexpensive and
They work really well. Yeah, so we could do squats and
air squats, right, do air squats you might want something to balance yourself with. Hold on the furniture or cupboard
Good body posture. Then we're just gonna squat down. We're not gonna go all the way down to here
We're gonna go down til our thighs are level with the floor or if that's difficult, go with what's comfortable. Just do shallow ones
There's no reason you have to go all the way down, a lot of muscle mass working here
We got quads hamstrings glutes and we're gonna do these for 10 seconds
I'm not gonna have Liz time on this we'll just go through it
Okay, and then when you rest you may just you know, shake it off a little bit and do some stretching moving around
Work those ankles, if you don't want to time it you could actually do reps, sure, you could do like 10 reps and then rest for 30 seconds, right
I mean, sure sure
With my personality I wouldn't do that, but, I know
If you want more resistance you take this and you go like this and do the same squat with some resistance
Really nice way, it's smooth. It allows movement with your arms. You're not locked into a bar
So there's some good advantages of it and I'm trying to keep my knees where they belong Bob
You were going a little further than that
There we go. I can work it like that.
And then you can do some lunges too, right? Yeah, and that really nice
I was actually going to do up from this level the different level really makes a difference
So you'll go 10 seconds to lunging out like this
And the bands help your balance. Yeah, they do it.
I like doing them with the bands because it gives you a little resistance
But it also helps you with your balance and here you get the legs
This is really good, you can do proper form. Yeah
So again a 10 second workout eventually maybe work up to 15, 20 and maybe go 30, 30
Where you go 30 workout 30 rest, and then you got your goal of 50 percent on 50 percent rest
Which is the ideal prescription ratio. So, there you go Bob I was getting tired. So that'll give you some ideas
You can either take 10 minutes out of your day and
That would be every other day too, right? Yep
That would be start with 3 days a week every other day or you can go ahead and do the
brisk walking or the biking, right
So I would start with this when you get this mastered
There's other options down the road, one step at a time. Remember Brad and I can fix just about anything
except a broken heart. There you go, but we're working on it. Say no more Bob. Thanks