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Hi, my name is Paul Szabo with the Endocrinology
and Metabolism Institute.
I'm an exercise physiologist here to talk about exercise
and diabetes with you, today.
Before beginning an exercise program
it's important to get clearance from a physician
to make sure that we're exercising safely.
Exercise is a crucial component of diabetes management.
Exercise can help you to improve your blood sugar levels,
boost your overall fitness, manage your weight,
reduce your risk of heart disease and stroke,
and improve your well-being.
But diabetes and exercise pose unique challenges and there
are some special considerations to be aware of.
The first, most important thing is hypoglycemia.
This is an event that we don't want to occur
and it's something that we can
control for while exercising.
If we know that we are hypoglycemic and that we
have this occurs a lot while exercising,
we want to make sure that we have
a hypoglycemic snack on-hand, a quick-acting carbohydrate,
or we also want to make sure that there's something there
in case an event were to occur.
It's also important to make sure that we have
proper footwear while exercising.
It's also important to make sure that we are following
the guidelines while exercising.
Guidelines include having 150 to 300 minutes
of exercise per week, and I know that can be hard,
depending on if you're sedentary
or you live an active lifestyle.
So we determine our exercise prescription
and our goals based on that.
For only sedentary, we can get 10 to 30 minutes of exercise
and progress from there, otherwise, we wanna make sure
that we get those active minutes
to help control our diabetes.
When beginning your exercise program it's important
to remember the FITT principle.
FITT stands for frequency, intensity, type, and time.
When you're beginning your program
the first one is frequency.
We wanna make sure that we're exercising
three to five times per week for 150 to 350 minutes.
When we begin exercising, it's not always possible
to hit that 150 mark, so we start with incremental goals
to reach what we possibly can hit in a week.
The next one is intensity.
Intensity differs per person and it's important, again,
to remember that type of exercise
that you're comfortable doing.
There's all sorts of different types.
I'm sure you've seen multiple people
running on treadmills, walking,
we're gonna do whatever feels comfortable for us.
So the T then stands for type.
We're gonna follow the type of exercise
that we're going to do.
I'm sure you've seen all different sorts
of types of exercise, whether that be the elliptical,
treadmill, bikes, weights.
Those are all different, important things
that are gonna help keep exercise fresh
and comfortable for you.
The last one is time.
If we can devote 30 minutes of exercise per day
for five times a week, we'll hit our goal
of 150 minutes, and we'll slowing start to progress
towards more and more exercise time.
So now I'm gonna take you through an at-home workout
that you can do that incorporates your entire body.
Again, it's important to remember that you
don't have to do all of these exercises on a single day,
but more just a toolbox for you to be able to utilize.
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So the first exercises I'm gonna go over with you
are abdominal exercises.
I'm gonna show you crunches, leg raises, and planks.
So the first one I'll start with are the crunches.
So we're gonna go all the way back
and we're gonna do three sets of 10 to start.
We're gonna go up and back down.
Up, and back down.
So when we're doing crunches, we wanna make sure
that we're going all the way up
and that our feet are staying on the ground.
It's also important to remember our FITT principle
that when we're doing these, we may not be able
to do three sets of 10 to start,
so do what we're able to do.
If that's one set or two sets, doesn't matter.
So after crunches, what we're going to do
is we're going to do leg raises
which is something that we can go into right away,
or we can wait a couple seconds.
So after crunches, we can go ahead a stop for a minute
and then we're gonna do leg raises.
So same thing, we're gonna go down, we gonna make sure
that our core stays nice and strong,
and we're just gonna lift our legs up,
making sure that we're nice, slow, and controlled.
Same thing, we're gonna do three sets of 10.
If we're only able to do one set or two sets,
that's okay, as well.
And after leg raises, we're gonna go into planks.
It's important when we do a plank that we make sure
our back stays nice and flat while doing it.
So for planks, we wanna try to do 30 seconds,
but again, this is something that we can build up to.
So whether we start with five, 10, 15, 20 seconds,
any increment up to 30 is good,
and we can progress from there.
So we'll do three sets of these, as well.
We'll do three sets for 30 seconds, progressing when able.
Another way of doing the plank is the modified plank.
So when doing the planks, before, our legs are straight out.
But we can modify this as well, by putting
our knees down and doing it this way.
So the next exercises I'm gonna go over with you
are the quadriceps muscles.
The first one we're gonna do is mountain climbers.
So what we're gonna do, again, we wanna make sure
we have a nice, flat back.
And what we're gonna do is we're gonna
kick our legs up towards our hands.
We're gonna try to do this, again, for 30 seconds,
doing three sets, and we'll progress when able.
The next exercise I'm going to show is a lunge.
So when we're doing a lunge, we wanna make sure
that we kick one leg back, we keep this knee
behind our toes, and we go back up.
So we're gonna do three sets of 10 of these as well,
on one leg, and then we'll switch to the other leg, as well.
We also wanna make sure that our chest is nice and tall,
and we're keeping good posture when doing it.
Also, a couple on the other leg, making sure that our knee
is behind our toes while doing it.
The last exercises I'm going to show is the step up,
so if you have a chair or you can use your staircase,
or a platform at home to do the step ups.
So same thing, we're gonna focus on three subsets,
three sets of 10 where we're stepping up nice and easy,
nice, slow, and controlled.
We're gonna do one leg at a time.
So we'll start with the right leg
and then we'll switch to the left.
It's important when we're doing step ups, as well,
to make sure that our knee stays
behind our toes on the step up.
You can also change the depth of your step up
whether you do an extra staircase
or if you do less staircases.
The next set of exercises I'm gonna show you
is to deal with the glutes.
So the first one we're gonna do is a squat.
So again, if you have a chair or if you can
do it without a chair, either is acceptable.
So we, again, when we make sure we squat,
we wanna make sure our knees stay behind our toes
and we're gonna go down, and we're gonna touch the chair,
we're gonna come back up.
We're gonna do this three sets of 10, progressing when able.
We can start to add more repetitions in as we do
more and more squats and as our legs get stronger.
As you start to progress, you can remove the chair
and you can do it without the chair.
But again, make sure your knees stay
behind your toes when doing the squat.
The next one I'm gong to show you is glute bridges.
So glute bridges, we're laying on the ground,
and what we're gonna do is our feet
are gonna be parallel, and we're gonna
push our butt up into the air.
We're gonna make sure we do three sets of 10
of these again, and as we progress, we can start to do
glute bridges with holds.
We'll go up to the top and we'll hold for a count of five,
and we'll go back down.
For these, we wanna make sure that our core
is nice and engaged, and we're really flexing
that core out while doing the glute bridges.
The last exercise I'm going to show you for the glutes
is the donkey kick.
So this time, we're gonna be on all fours,
and we're gonna do one leg at a time,
doing three sets of 10, progressing when able.
So we're going to take our right leg
and we're gonna kick it straight up into the air,
with a nice hold at the top and back down.
Then we'll switch legs.
Same thing, we wanna make sure that our back
is nice and flat while doing these, as well.
The next exercise I'm gonna show
are gonna have to deal with your tricep.
So the first one we're gonna do is a tricep dip,
so if you have a chair, you can use a staircase,
or a coffee table.
We're gonna position that behind us and what we're gonna do
is we're gonna put our arms both on the chair,
we're gonna walk ourselves out a little bit,
and then what we're gonna do is we're gonna dip down
making sure that our arms stay at a 90-degree angle.
We're gonna do this three sets of 10, progressing when able.
Walk ourselves back and then up.
The last exercise I'm gonna show for triceps
is the closed grip pushup.
So we're gonna have our hands be shoulder-width apart.
We're gonna get up into pushup position
and what we're gonna do is
we're gonna go down and push up.
We're gonna do this three sets of 10 as well,
and if we have to do a modified pushup to start,
we're going to put our knees down, and we're
gonna do the same thing.
We wanna make sure that our back is nice and flat.
The next exercises I'm gonna show are for your back.
We're gonna do supermans, scap pushups,
and alternating arm-leg planks.
So the first one I'll start with is
the alternating arm-leg planks.
So what we're gonna do is we're gonna get
into a plank formation, and what we're gonna do
is we're gonna do these three sets of 10.
We're gonna take one arm and one leg and pull 'em up.
We're gonna alternate, each time.
We wanna keep our back as flat as possible,
and progressing when able,
we can start to add more and more.
We can also do this modified
with our knees down, and same thing.
The next one I'm going to show you is a scapular pushup.
We're gonna go into pushup formation.
Our arms are gonna be a little bit
outside of parallel with our shoulders.
And all we're gonna do is we're gonna
drop our shoulders down.
We're not gonna do a pushup, all we do is drop.
You should feel your scaps in your back pinch together.
We're gonna do these three sets of 10
progressing when able and adding more.
The last one I'm going to show is the superman.
On this one, we're gonna be prone on our belly,
arms out in front, and lets behind.
And what we're gonna do is we're going to lift up,
we're gonna hold for two seconds, back down.
We're gonna do three sets of 10 of these, as well.
The last set of exercises I'm gonna
go over with are your chest.
We're gonna do pushups, shoulder taps, and chest expansions.
So the first one is gonna be pushups.
Our hands are gonna be outside of our shoulders,
our back's gonna be nice and flat, and we're gonna go down,
our chest is gonna touch the ground,
and we're gonna come back up.
We're gonna do three sets of 10 of these,
progressing when able.
We can also do these modified with our knees
on the ground, and same thing.
Chest touches the ground, come back up.
Between those exercises, we'll take about a 30 second pause.
We're gonna come back up and we'll go
right into shoulder taps.
So our hands are parallel with our shoulders.
We're gonna come up and tap,
switching in between hands,
touching our shoulders in between.
Three sets of 10, nice, slow, and controlled.
The last exercise I'm going to show is chest expansion.
When doing the chest expansion, we're gonna have
our arms out in front, and we're gonna go
out to the side, and back in.
We're gonna do three sets of 10.
You can add weight if you have weight available
and we're gonna progress
from three sets of 10 when possible.
Another good way of adding resistance
is tensing up your arms and doing them
nice, slow, and controlled.
After our three sets of 10, this will conclude our workout
but we want to go into a nice, easy cool down.
A cool down lasts from three to five minutes
that could be walking on the treadmill,
walking around the house, doing a little bit of yoga.
It's just gonna help to slowly bring down our heart rate
back to resting levels to make sure we give our body
nice, slow, and ample time to recover.
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