PUSH & PULL
SQUAT
This exercise combo
assures an upper-body
balance.
A: PUSH-UP
Stand an arm’s length from a
wall and place your hands on the
wall shoulder-width apart. Bend
at elbows and lower your chest
towards the wall, engaging your
core to keep hips from sinking.
Then extend your elbows to
push yourself back up. Repeat.
FEELING STRONG? Walk your feet
further from wall. Next, progress
to floor push-ups on knees.
2
1
exercise
Stand with feet hip- to shoulder-
width apart, toes forward or slightly
outward. Slowly flex at the hips and
knees, and lower body until your
thighs are parallel with floor (or as far as
your joints allow). Keep your back neutral,
or slightly arch lower back. (Do not round
shoulders or lean forward – you should be
able to lift your toes.) Next, push through
entire foot to return to standing. Repeat.FEELING STRONG? Squat further down
as you become stronger and more flexible.Perform 8-12 repetitions
of each move (or
until you break form),
2-4 sets per exercise.
Take a 2–3 minute
break between each
set. Complete this
30-minute routine
2–3 times a week on
non-consecutive days.Warm Up
Use an aerobic machine
such as an elliptical or
rower to warm up both
upper- and lower-body
muscles. At home?
March in place at
a comfortable pace,
pumping arms above
head (raise the roof )
and out in front
(push the door), for
5 minutes. Perform
a set for each exercise
with light resistance to
warm up your muscles.Cool Down
Include 1-4 sets of static
stretching in your cool
down that target each
muscle used in
this workout.
Stretch
until you
feel slight
discomfort,
and hold
for 10–30
seconds.
Stretching daily
improves flexibility.101
FACT
Your (^) body (^) loses 1
of mu -^3 per^ cent
scle strength per
after (^) age 3 year^
r^0 ,^ if^ you^ don’t^ do
esistance exercise
strengt s.^ A^ regular
h (^) workout will pr
muscle eserve^
quality and
improve your (^) Hb
b A^1 C^
y (^0). (^5) per cent.
WORKOUT
B: SEATED ROW
Sitting down, place the middle
of a resistance band* around the
arches of your feet, knees slightly
bent. Grasp the band and sit tall
with arms extended in front of you.
Pull band towards your midsection,
keeping elbows in tight, until your
wrists meet the side of your torso.
Maintain a rigid, erect
posture – do not lean
back as you pull
the band. Next,
extend your
arms forward
in a controlled
movement
back to the
start. Repeat.
A
B
diabetic living MARCH/APRIL 2019 125