I know from looking at national and international weather reports that it’s getting cold. Yes, I need to actually look to know that it’s getting cold in some climates. I happen to live in Southern California where it just doesn’t get that cold. (Okay, WE think it gets cold, but when it comes to lower temperatures we are a bit wimpy.)
So, why am I telling you something you already know? Because even though it’s getting cooler, you still need to get in a bit of exercise. A little exercise is one of the key weapons you have in your battle with Diabetes. Look at it this way; just because it’s colder and you can’t, or don’t want to exercise outside, Diabetes still wants to run rampant. In order to keep being successful in beating it back and controlling it, you need to continue to exercise. Pretty simple.
Think of it this way: Diabetes never takes a day off. That is a pretty scary thought.
This past week I have started to find things I can easily do inside to exercise that do not require equipment of any kind and only take 20 to 30 minutes. I like to keep my exercise to 30 minutes – which is why I don’t think I will ever join a gym – it takes 30 minutes to get there an back and I don’t get exercise ‘credit’ for driving.
To keep myself honest with you, I do continue to walk for 30 minutes five days a week. That is by choice because I find it clears the mind for me.
I have begun to do the following and you will see it’s all based on the resistance of my body – no extra equipment required!
Push-ups. Simple ‘sissy’ push-ups (that’s what we called them when I was in school; they are really called modified push-up) with knees on the floor using my arms to raise and lower my torso. If you can only do one – start there. With one. After a couple of days, go to two, etc. These work your arms, chest and shoulders. Do several sets – that means do whatever number you can several times. If it’s one, do one. Rest for a minute then do another. Rest a minute. Do another. If it’s 10, 20, or 30 – do that number, rest and do it again. Give it an honest effort.
Leg lifts. These guys work the abdominal muscles more than anything else. Six-pack abs here you come! Don’t try and lift your legs high – you don’t need to. Start by lying on your back on for floor. Keep your knees straight. Feet together. And lift them six or eight inches from the floor. Lower them, but don’t let your feet touch the floor. Raise them. Do it again and again. Do then number you can do – don’t go easy on yourself. Push yourself to get just one more when you want to stop. Rest for a minute and do it again. And, again. Remember, even if you do 10 the first set; eight the second and seven the last set, you are doing something that is making it easier for your blood cells to receive sugar.
Squats or Knee-bends. Not a great name, but very descriptive. Start by standing straight up. Feet apart so you feel balanced. And, just squat down keeping your back as straight as possible. Rise. And, do it again. Do the number you can, rest for a minute. Do it again and rest for a minute. And, again. If you don’t have the balance needed to do these, have a chair in front of you to use for balance – not to push on. Or, you can do them against a wall by placing your back against a wall and ‘slide’ down the wall if you require the extra support.
Learn to welcome an ache in your muscles because that tells you the exercise is working. Three repetitions is all you need to do of any of the three exercises I am listing here. Three repetitions make a set. Keeps it easy.
You will find, as I have, that these will get your heart pumping if you are really working, and you might even begin to sweat. Even if you don’t, know that you are doing something great for yourself and are not letting Diabetes win – you are fighting. And, when you actively fight Diabetes, you are already a winner!
I will keep you posted on how these exercises are working for me. My preliminary finding is that these simple exercises are lowering my glucose readings.
Keep fighting. You can control diabetes. You can beat back the enemy.
As always, thank you for reading.Follow @War_On_Diabetes