Seated Flexibility, Cardio, and Strength Workout

When you have diabetes, including physical activity each day is important for controlling blood glucose and blood pressure and maintaining a healthy weight. Fortunately, you don't have to leave your chair to get the benefits of exercise.

Will I see results?
Movements you can do from a sturdy chair improve the ability of your heart and lungs to work together to supply oxygen to your body. Increasing your activity level helps you burn more calories and use insulin (produced by your body or taken as medication) more effectively.

Do I need exercise equipment?
For all of the following exercises, you'll need a sturdy chair. For the strength exercises, you'll need a 2- to 5-pound weight in each hand. If you don't have hand weights, use two full cans of food from the pantry.

For a low-intensity workout, start with the flexibility exercises and do either the cardio or the strength exercises, but not both. Extend the length of time for each exercise to 3-5 minutes and concentrate on doing all of the movements slowly. For a more intense workout, do all of the exercises in the following order, which should take 30-45 minutes. Get started now -- ready, sit, go!