February 23, 2024 Chair workout

It is a well-researched fact: Physical activity is essential for managing diabetes well. But how do you fit it into your busy day? The good news is that there is no need to join a pricey gym or hire a personal trainer.

“An exercise program doesn’t have to be complex,” says Dr. Jon McGavock, a professor in pediatrics and child health at the University of Manitoba’s Faculty of Medicine. His current research project is focused on the prevention and management of type 2 diabetes in youth through positive mental health, emotional regulation and healthy lifestyles, including physical activity, and is funded by Diabetes Canada.
 

Even with a series of basic exercises that you practise at home, you’ll enjoy some health benefits right away,

he says. “For example, you may notice that your blood sugar is lower when you get up in the morning, that your blood sugar isn’t as high after a meal, and that after activity you feel good about yourself and your accomplishments.”

And people with type 1 or type 2 diabetes who become regular exercisers can drastically reduce the progression of their diabetes and improve their quality of life, he adds. “Diabetes researchers have understood for a very long time that one single bout of aerobic exercise—for example, in some cases, a 30-minute moderate- to vigorous-intensity walk—can decrease blood sugar as effectively as a dose of insulin.”

The getting-started workout

The following four resistance exercises are appropriate for all ages and fitness levels, and the only equipment required is a chair with a solid seat, with or without arms.

Try to do this program three times a week. Warm up with three to five minutes of brisk walking or marching in place and, at the end, cool down with three to five minutes of slow walking.

For a complete workout, the Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada (CPG) for physical activity and diabetes recommend that you also include 150 minutes of moderate- to vigorous-intensity aerobic exercise each week, and at least two sessions per week of resistance exercise. Be active for a shorter session, if you prefer, gradually increasing the time when you can.

1 Sit to stand—strengthens legs

Sit in a chair with your back off the backrest and your toes under your knees. Keeping your chest lifted and arms extended forward parallel to the floor, shift your weight forward and stand up. Keeping your chest lifted, sit back down on the chair by reaching your hips back and down until you are seated. Repeat eight to 12 times. Try to do three sets over time.

2 Lateral leg lifts—strengthens hips

Stand beside a chair, holding the top of the chair back for support. Lift one leg about 30 degrees to the side without moving any other part of your body. As you lift, point your toes forward, and keep your back straight and your shoulders relaxed. Pause, and then slowly return your leg to the start position. Repeat eight to 12 times for each leg.

3 One-leg stand—improves balance

Stand behind a chair, and hold onto it with both hands. Shift your weight onto one foot, and lift the other foot slightly off the floor. Remove one hand from the chair and, if possible, remove the second hand. Hold position as long as possible or up to 30 seconds. Repeat twice for each leg.

4 Single arm row—Strengthens upper body

With a light weight in one hand, lean over a chair, keeping your back flat, and place your free hand on the seat or arm. Press your hand firmly on the chair for balance and support. Keeping your abdominals contracted, your back flat and your torso still, pull the weight up until it is just beside your rib cage. Return the weight to the start position. Do eight to 12 times with each arm.

Exercise do’s

Do speak with your diabetes care team Be sure that the exercises presented here are the best choice for you.

Do be good to your feet Wear supportive shoes and perspiration-wicking socks to help avoid foot sores, which could become infected if you have numbness and are unable to feel pain, heat, or cold (known as diabetic peripheral neuropathy). Check your feet for blisters and cuts after every workout.

Do get outside if possible If the winter weather allows you to do so safely, exercising outdoors may help you be more active. Dr. McGavock’s research shows that youth who spent most of their leisure time outdoors even in the winter months were three times more likely to meet the CPG for daily physical activity and had significantly higher cardio-respiratory fitness levels than their peers who did not spend time outdoors.

Do think about changing your lifestyle Involve your entire household by encouraging your children, partner, and friends to support and join you in living a more active life. “Don’t think of physical activity as a fad,” says Dr. McGavock. “Adopt a new active lifestyle that you can maintain for the rest of your life.”

Did you know?

Light exercise that is not burning off much energy will not require you to eat more. But once you have progressed to a moderate- to vigorous-intensity level, you may need a light post-workout snack—for example, some Greek yogurt, a granola bar and apple, a peanut butter and jam sandwich or half a turkey sandwich. (Also recommended: Test your blood sugar levels before and after exercise.) Want to learn more? Visit Introductory Resistance Program.

Photos by: Gary Beechey, BDS Studios. This updated article originally appeared in Diabetes Dialogue.