March 26, 2024 The at-home workout

Adding activity to your life does not have to be time-consuming or stressful, and you don’t need to join a gym or invest in pricey home exercise equipment. What’s the secret? Incorporating small bouts of simple activities into your day.

To meet that challenge, try this at-home workout, which is designed to be done in the comfort of your own home. Perform the exercises in one session in the order provided or split them up and do them individually as time allows.

What are the rewards? 

Regular physical activity can have a positive impact on the personal goals you set for yourself, including improved flexibility, balance and strength, improved blood sugar (glucose) control, and lower blood pressure.

“Both aerobic and resistance exercise are beneficial, and can lead to increased cardiorespiratory fitness, improved cholesterol levels, and even decreased insulin resistance,” says Gina De Souza, a registered nurse and healthcare provider education & engagement executive director at Diabetes Canada.  

Ready, set, go!

This is an example of an at-home workout that includes resistance and aerobic exercises. Diabetes Canada recommends that the physical activity goal of people with diabetes should be at least 150 minutes per week of aerobic exercise, such as walking, swimming or cycling, plus at least two or three sessions of resistance exercise each week. “A check-up with your doctor before starting a structured exercise program is important,” says De Souza. “Although exercise has many positive benefits, it is a good idea to ensure that you’ve addressed any risks, so you can experience the greatest benefits.” 
 
If you are just beginning to exercise, this at-home workout is a good starting point. Talk to your diabetes healthcare team; they can help you tailor and personalize the program so that it fits with your lifestyle and needs.

Time to get started!

1. Leg lifts

Stand facing a chair or the kitchen counter, holding it for support. Lift one leg straight out to the side, to about 30 degrees, without bending your body. Pause, lower the leg slowly, and repeat with the other leg. Continue, alternating side to side. Try eight to 12 repetitions in total. Rest briefly and repeat.

2. Arm raises

Stand tall with your arms by your sides and a light weight in each hand. Keeping your arms straight, raise them out to the side to shoulder height and then lower them; lift them out to the front to shoulder height, and then lower them. Try eight to 12 repetitions in total. Rest briefly and repeat. (For DIY weights, see “Make Your Own Weights”.)

3. Standing push-ups

Stand facing a kitchen counter, about two foot-lengths away. Place your hands on the counter so they are slightly wider than shoulder-width apart, and tighten your abdominals to keep your body straight. Bend your elbows, and lower yourself toward the counter until your torso almost touches it. Return to the starting position. Try eight to 12 repetitions. Rest briefly and repeat.

4. Biceps curls

Stand tall with your arms hanging by your sides and holding a light weight in each hand, your palms facing forward. Lift the weights toward your shoulders, keeping your elbows at your sides. Pause, and slowly lower the weights to the starting position. Try eight to 12 repetitions. Rest briefly and repeat.

5. Abdominals

Lie on your back with both knees bent, feet flat on the floor and hands by your sides. Tighten your abdomen (try pulling your belly button in to your spine) and straighten one leg, keeping your knees at the same level, then return to the starting position. Try eight to 12 repetitions for each leg. Rest briefly and repeat.

6. Walking

Mall walking and even walking the stairs in your home or apartment building are good alternatives to outdoor walking. For an extra challenge, pump your arms at waist height as you walk and climb up and down stairs. 

If you want to get out, put on your walking or running shoes and walk around the block for 30 minutes. If 30 minutes is too challenging, start with 10 minutes and gradually increase it over time. 

7. Dancing

Put your favourite tunes on blast and get everyone in on the dance party. Or if solo is the way to go, put your headphones or ear buds and dance away.  

Five tips for making exercise at home more fun

1. Get active with a partner. Chatting makes the time pass faster and you can help support each other.
 
2. Listen to music or an audiobook. You can borrow them from the library for free.
 
3. Schedule activity in your calendar. Make it an important appointment so you don’t forget.
 
4. Exercise early in the day when you are less likely to be interrupted or distracted.
 
5. Chart your accomplishments on paper or use a free app. It is motivational to look back and see how far you have progressed!

Make your own weights

Don’t worry if you don’t have weights or dumbbells at home. To strengthen your upper body, you can lift household items such as soup cans, or water bottles or milk jugs that are filled or partially filled with water.

Did you know?

Both aerobic and resistance exercise are important for people living with diabetes. Learn more in Exercise & Activity.

This adapted article originally appeared in Diabetes Dialogue.