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Diabetes Exercises for Seniors Full Body Workout at Home
Caroline Jordan•Jun 21, 2021
13-minute workout video. Cardio, Low Impact, Strength. targeting Full Body. low intensity. helps with Blood Sugar / Metabolism Control, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:The workout includes a series of ten exercises designed to improve mobility, strength, and overall health for seniors managing diabetes. Each exercise is performed for 50 seconds with a focus on safe execution and mindful movement.
🏃 Guide
This video is designed for seniors looking to manage diabetes through physical activity. It addresses the need for safe and effective exercises that can help control blood sugar levels.
Benefits
Improves insulin sensitivity and blood sugar control
Enhances mobility and joint flexibility
Step-by-Step Guide
1
Step Touch with Arm Jack
Step side to side while reaching arms open and close. Feel the stretch in your arms and legs. Ensure to maintain a comfortable pace.
2
Push Back with Calf Stretch
Push hands forward while stepping back, alternating legs. You should feel a stretch in your calves. Keep your back straight.
3
Jump Rope Simulation
Make big circles with arms while alternating knee lifts. Focus on coordination and breathing.
4
Knee Pulls
Reach up and pull knee towards the chest. This helps with balance and flexibility.
5
Modified Jumping Jack
Tap legs out to the side while bringing arms up and down. Maintain a steady rhythm.
6
Side Bend Squats
Bend to the side while squatting. Feel the stretch in your sides and legs.
7
Goal Post Step Touch
Open and close arms in goal post position while stepping side to side. Engage your chest and shoulders.
8
Inner Thigh Stretch
Sit back into a wide stance to stretch inner thighs. Focus on your breathing.
9
Butt Kicks
Kick heels to your butt while reaching arms forward. This helps improve posture.
10
Twist Side to Side
Twist your torso side to side to mobilize the spine. Keep your feet hip-distance apart.
Safety Notes
Consult with a healthcare provider before starting any exercise program, especially if you have diabetes or other health conditions.
Duration: 13m 34s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
DiabetesObesity
Therapeutic Goals
Blood Sugar / Metabolism ControlWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Hypertension
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
CardioLow ImpactStrength
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#13 min#medium length#Cardio#Low Impact#Strength#beginner#None#Full Body#low