ISOMETRIC BICEPS HOLD
SUMO SQUAT
A
Hold for 30 seconds
This is an isometric exercise, which means it
involves contracting and holding a muscle
without moving it. (It’s a stealthy way to get
some exercise in at work.)
Sit behind a heavy table or desk (one that
you can’t lift) with your shoulders back and
down, chest and head up, and feet flat on
the floor. Use a chair that allows your elbows
to be about the same height as the table.
Place your palms on the underside of the
table, with your thumb wrapped around
the top. (If the table is too thick, keep your
thumb underneath.) From this position,
engage your bicep muscles and attempt to
lift the table (A). How hard you make this is
up to you. The goal is to find a tension you
can hold consistently for a full 30 seconds.
When you’re finished, gently release the
contraction. ➤Strengthen
thighs to
help prevent
knee & back
injuries.WHY MOVING
MORE MATTERS
Exercise is often treated as a task to
check off so we can move on with our
day – but the rest of our to-do lists
usually involve a lot of sitting. It’s tough
to fit in movement when sedentary
behaviour is intertwined with all aspects
of everyday life, says Michael Lynch, the
registered clinical exercise physiologist
who created this plan.
Make no mistake, setting aside
30 minutes each day for moderate
exercise such as walking or riding
a bike is important.
Plus, it has amazing health benefits:
improved insulin sensitivity, reduced
anxiety and improved sleep, to name
just a few. But experts now agree that
what you do between exercise sessions
can have just as big of an impact
on your health and your diabetes
management. All of this incremental
movement burns calories, reduces
high BGLs and boosts insulin action.
And, it all counts towards the overall
goal of 30 minutes of heart-pumping
activity each day of the week.
15 squats
Stand with your feet slightly wider apart than your shoulders.
Point and align your toes and knees outwards, opening your hips
as feels comfortable. Press your palms together in front of you to
help keep your chest and head up (A). Lower into a squat, keeping
your knees behind your toes and your weight in your heels
to protect your joints (B). Begin with shallow squats and work
towards stopping just before your knees are at a 90-degree angle.
Push up to the starting position.Build arm
strength to help
with everyday
movements
such as lifting
& holding.B
A
exercise