Welcome to your at-home exercise routine for weight loss for elderly diabetics! This fitness article is specifically designed for active agers, aged 60 and up, who are looking to lose weight and improve their health through movement.
Introduction to Weight Loss for Elderly Diabetics
In my 20-plus years as a fitness professional, I’ve helped many people change their lives through exercise. One of my favorite success stories is my personal coaching client, Michael. Michael came to me at age 72 with a lot of weight to lose and a goal to manage his diabetes. His primary motivation was to be energetic and present for his family, especially his first grandson. By meeting twice a week for 30-minute workout sessions, Michael lost over 40 pounds and significantly improved his diabetes management in just a year. When he first started, he couldn’t wear regular shoes due to neuropathy and swelling in his feet. A year and a half later, he’s back in his New Balance trainers, feeling ten years younger, and full of energy to play with his grandson.
Workout Routine for Weight Loss for Elderly Diabetics
A lot of the exercises you’ll see in this video are ones that Michael and I did together weekly. I hope you enjoy them too. If you find this video routine beneficial, be sure to check out my Diabetes Exercises for Weight Loss Program. It provides a weekly schedule and follow-along fitness videos to help you stay consistent with exercise and achieve health success just like Michael.
Getting Started
If you’re ready to start this at-home exercise routine for weight loss for elderly diabetics, you’ll need a bit of space and a positive attitude. We’ll go through ten different exercises, each for 50 seconds with a 10-second rest. Move at a speed that’s appropriate for your body and fitness level today. Listen to your body, move mindfully, and have fun. Always check with your doctor or healthcare team before starting this or any exercise program.
Exercise 1: Step Touch with Arm Jack
Meet me in a march for ten seconds before we start with our first exercise, a step touch with an arm jack. Ready? Step side to side and reach the arms open and close. These exercises will improve your mobility and strength, and done consistently, will help you improve your health and manage your diabetes. Commit to meeting me daily for a little bit of movement medicine. Ten minutes is all it takes to improve your health. If you have more time, explore my other fitness videos. Keep moving side to side and open and close those arms in a big jumping jack. Feel free to take breaks and remember to breathe. Nice job! I’m proud of you for being here today.
Exercise 2: Push Back with Calf Stretch
Our next exercise is a push back with a calf stretch. Bring your hands to your chest, push back, and step together. Press and step. As you practice this routine, you’ll get better at the moves and soon be able to do them with greater fitness. Consistency is key. Push forward and stretch those calves. Maintaining mobility as we age is crucial so we can be up for whatever life hands us next and have the energy to play with our family. Stand tall, keep pushing those arms forward, and when you hear the bell, march.
Exercise 3: Jump Rope
Nice job! For exercise number three, we’ll mimic a jump rope. Take your arms out to the side and make big circles. Bring one knee up and switch. Coordination is vital for mental fitness. Even if you feel uncoordinated or the moves challenge your brain, that’s a good thing. We aim to enhance both physical and mental health through exercise. Keep those big circles with the arms, increasing the range of motion with every rep. Stay with it, and once we hear the bell, we’ll march together. You’re doing great!
Exercise 4: Knee Lifts
Next, reach up towards the sky and pull the knee in towards the chest. Ready? Knee, switch. Linger at the top if you’d like. Exercise benefits both physical and mental well-being. I feel more positive after movement, and positivity spreads to everyone around us. The world needs more positive energy. Stay with that knee lift, breathe, and smile.
Exercise 5: Modified Jumping Jack
Move into a modified jumping jack. Tap out and center, tap and center. Go at your own pace. Michael’s story is inspiring, showing that commitment and consistency lead to success. Even if it gets hard, don’t give up. You will get stronger over time.
Exercise 6: Muggle Squat
Let’s do a muggle squat. Feet together, knees together, reach your arms up, bend, and go to the side, then up. Alternate sides. Bend as much as feels comfortable today and squeeze your bottom and hips forward at the top. Practicing this routine regularly will improve your energy and help normalize your blood sugar.
Exercise 7: Goal Post Arms
Step touch right and left with goal post arms. Bring your arms up to a goal post position, open and close. Share this routine with friends who could benefit. Ten minutes can make a big difference. Consistency and positivity are key to lifestyle change.
Exercise 8: Inner Thigh Stretch
Next, stretch the inner thighs and strengthen the legs. Take the legs wide, toes forward, heels back, and sit the butt back, then bring it up. This move will improve your mobility, range of motion, and how you feel in your hips.
Exercise 9: Butt Kicks
Stretch the front of your thighs and strengthen the back with butt kicks. Bring your heel to your butt and reach the arms forward, squeezing the shoulder blades together. This move is great for posture and stretches your quads and hip flexors.
Exercise 10: Standing Twists
Our final move is a twist side to side to mobilize the spine. Feet hip distance apart, twist side to side, using your core. This move feels fabulous and is my favorite of the routine. Twist a little more, let your body move, and feel good.
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