30 DI ABETIC LI VING / S UMMER 2 019
Isometric Biceps Hold
HOLD FOR 30 SECONDS
This is an isometric exercise, which means it in-
volves 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 (that you cannot
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 at 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 posi-
tion, engage your biceps muscles and attempt to
lift the table (A). How hard you make this is up
to you. The goal: Find a tension that you can hold
consistently for a full 30 seconds. When you’re
finished, gently release the contraction.
Build arm
strength to help
with everyday
movements like
lifting & holding
A.
Sumo Squat
15 SQUATS
Stand with your feet slightly wider than your shoulders. Point
and align your toes and knees outward, 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 toward stopping just before your knees are at a
90-degree angle. Push up to the starting position.
Strengthen
thighs to help
prevent knee &
back injuries
A.
B.
Why Moving
More Matters
Exercise is often treated as a task to
check off so that 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 be-
havior is intertwined with all aspects of
everyday life, says Michael Lynch, M.S.,
RDN, CDE, the registered clinical exer-
cise physiologist who created this plan.
Make no mistake: setting aside 30
minutes each day for moderate exercise
like walking or riding a bike is import-
ant. And it has amazing health benefits:
improved insulin sensitivity, reduced
anxiety, and improved sleep, to name 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 this incre-
mental movement burns calories, reduces
high blood sugar, and boosts insulin ac-
tion. Plus, it all counts toward the overall
goal of 30 minutes of heart-pumping
activity each day of the week.
