Diabetic Living Australia – May-June 2019

exercise

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SINGLE-LEG BALANCE

Stand next to a chair with your

inside hand resting gently on

the chair back. Engage your

core, plant your outside foot

firmly on the floor, and lift your inside

foot behind you (A). Hold there.

4

30 seconds on each side

CHAIR PUSH-UPS

Place a chair against a

wall, facing away from

you. Place your hands

shoulder-width apart on

the chair back. Point your elbows

out and bend them slightly.

Engage your core and walk your

feet out to plank position, creating

a straight line from your head

to your heels (A). (If you are not

comfortable with your feet this far

back, move them closer towards

the chair.) Keep your body in a flat

line as you bend at the elbows and

lower about halfway down (B).

Press back up to the start (A).

5

45 seconds

MAKE IT HARDER:
Alternate lifting each
leg off the ground,
with heels
reaching to
the ceiling.
MAKE IT HARDER:
Try placing just
one or two fingers
on the chair for
balance, lifting
your hand off the
chair for a few
seconds, or taking
your hand off the
chair completely.

Safety (^) First
Protect your wri
when d sts^
oing (^) planks and
push-ups by focu
weig sing^ your^
ht and (^) strength i
your (^) sh nto^
oulders and
upper arms.
MAKE IT HARDER:
Lower more deeply into
the push-up, stopping
when your elbows are at
a 90-degree angle. Or, do
this move with your hands
on the seat of the chair.
Stand in front of a chair facing the seat.
Lean forward and choose a comfortable
position for your hands, with your palms
either on the seat or wrapped around the
edges for greater security (as shown). Engage your
core to protect your low back and gently walk
your feet out to create a straight line from your
head to your heels (A). Hold there.
3
1 minute
PLANK
Bend
elbows
halfway
down
A
A
A
B