Physical activity is important when you have diabetes.
Diabetic foot pain or flexibility problems don’t need to keep you from exercising.
Grab a chair and take a seat for these simple stretches, low-impact strength exercises, and cardio moves.
Fortunately, you don’t have to leave your chair to get the benefits of exercise.
Do I need exercise equipment?For all of the following exercises, you’ll need a sturdy chair.
For the strength exercises, you’ll need a 2- to 5-pound weight in each hand.
If you don’t have hand weights, use two full cans of food from the pantry.
Get started now – ready, sit, go!
2.Allow your head to relax and your hands to reach down toward your feet.
Hold for 30-45 seconds and slowly rise back up.
2.Maintain a tall and straight seated posture.
Hold for 30 seconds, then repeat with your other leg.
Circle your ankle right and left, about 10 seconds in each direction.
Repeat with your other ankle.
2.Stretch along your torso, reaching as high as possible with one hand.
3.Look up at your hand for an added stretch through the neck and shoulders.
Hold for 5-10 seconds, then switch to the other side.
Grip the chair seat for balance, if necessary.
For stability, rest your left foot on the floor.
2.Bring the arms up to shoulder height while keeping the rib cage and abdominal muscles pulled down and tight.
3.Gaze over you front middle fingers and take 3-5 deep breaths.
Change positions by facing the opposite direction and extending your left leg behind you.
But even a no-sweat pace benefits your body.
The following moves will improve how your heart and lungs work together.
Extend one leg and gently tap that heel to the ground.
2.Then point the toes and tap them to the ground.
Flex the foot and tap the heel to the ground again, then return leg to starting position.
Repeat with the opposite leg and continue alternating legs as you mimic tap dancing for 3-5 minutes.
Concentrate on moving each ankle through its range of motion as you tap.
Concentrate on using your thigh muscles.
Repeat with the opposite leg and continue alternating legs for 3-5 minutes.
At the same time, bend your arms at the elbows and swing them back and forth.
Continue chair dancing for 3-5 minutes.
Stretch your fingertips toward the ceiling and lengthen the arm while you stretch the leg.
Concentrate on smooth, controlled movements and forming a straight line from your fingertips to your toes.
Alternate sides while reaching and extending for 3-5 minutes.
Keep your hands (the “windshield wipers”) at shoulder level with elbows bent.
2.Swivel your lower body and upper body in opposite directions.
Continue to alternate sides.
Tighten your abdominal muscles to protect your back as you swivel.
Continue the exercise for 3-5 minutes.
For a low-intensity workout, stop here and congratulate yourself.
For a longer, more intense workout, continue to the next slide.
Use a 2- to 5-pound weight in each hand.
If you don’t have dumbbells, use two full cans of food from the pantry.
Keep your wrists straight.
2.Slowly lower arms and repeat.
Keep your elbows pointed toward the floor, and use your bicep muscles to control the movements.
Count 1, 2 as you lift up; 2, 1 as you lower down.
Do not grip the weights too tightly, and remember to breathe as you perform the exercises.
Support the elbow with the other hand.
Slowly lower the weight to the starting position.
Count 1, 2 as you raise the hand; 2, 1 as you lower it.
Repeat with the other arm.
Do 15-20 repetitions with each arm.
Then slowly lower hands to a count of 2, 1. have a go at sit tall with your torso lifted as you flex the thigh muscles.
If possible, raise the knee of the extended leg higher than the knee of the bent leg.
Repeat with the opposite leg.
Continue kicking, alternating legs, for 3-5 minutes.
Focus also on pointing and flexing your feet through the ankle joints.
Tip:It may be helpful to lean slightly back in the chair.
Be sure to keep your abdominal muscles tight and contracted to support your lower back.
Place a small pillow under your lower back for additional support, if necessary.
