HIIT
High intensity interval training (HIIT) and strength training are great ways to get started working out without having to go to the gym. HIIT workouts involve short bursts of exercise with short rest periods in between. For example, run in place at full speed for 30 seconds and then rest for 60 seconds, repeat. HIIT workouts are shorter and still beneficial. Even just a 10 minute workout has been found to improve heart health. A typical HIIT workout averages about 20 – 30 minutes.
Strength training
Building muscle is a key component to improving insulin resistance. Muscle will help pull in glucose from the blood, which leads to less circulating in the blood causing damage. Muscle also burns more calories than fat. A combination of increasing lean muscle and reducing body fat will help improve blood sugar. Some examples of strength training workouts include body weight exercises (which, btw are completely free), lifting weights or using resistance bands. Household items such as canned goods or jugs or water can even be substituted for actual weights.
App/dvd recommendations
One app I sometimes use is called 7 Minute Workout. It is available in the Google Play store. It has short workouts that target specific body areas or the whole body. There are also 30 day challenges with different plans that increase in difficulty.
Jillian Michaels has a more advanced version of a HIIT workout that does not include rest periods.
YouTube also has a lot of free HIIT workouts.
Five Below or Walmart are good places to pick up a cheap pair of hand weights. I picked up this adjustable weight set that is pretty nice.
Free body weight exercises include planks, pushups, squats, lunges and high knees.
Research has shown that exercise lowers blood sugar just as well as diabetes medication. The main difference is exercise can be free depending on what’s chosen and the only side effects are improved health and energy levels.
Challenge:
Download the 7 Minute Workout app, click the 30 day challenge link and work your way through the Easy Plan 1 every day for a week.
References
https://www.sciencedaily.com/releases/2017/04/170407103559.htm
https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes
https://www.sharecare.com/health/bones-joints-and-muscles/build-muscle-blood-sugar