Best chair based exercise for Type 2 Diabetes: GLUCOSEZONE

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Are you ready for a change?
Are you ready to get stronger?
To lose weight?
Are you willing to put in the work and
do whatever it takes?
Are you ready to let go of the past?
Are you ready to take the fight to diabetes?
If so, you've come to the right place
Welcome, I'm Charlie O'Connell. Congratulations on joining the fight against diabetes
We're here in the Fitscript training studio
This is strength training level one
I'm here with Deb and Sharon
They're going to be showing you guys some variations on the exercise that we're going to be doing today
Now for this workout, you are going to need some dumbbells
I would recommend, if this is -- if you're beginning
-- starting with two to five pounds
If you're ready to pick it up a little bit,
moving up to eight or ten pounds
Now remember, if at any time this feels like it's too much...
...just go ahead and stop, do a test if you feel like you have to, and join us when you're ready go get back into it
Okay, you guys ready?
Great. Alright, so I want you to come
seated in your chair, sitting up nice and tall...
...and the first thing we're going to do is go ahead and start with just some shoulder circles
Okay, now in this workout, this strengthening workout, we're really going to be focusing on the core and the upper body
Specifically our lower back, engaging the muscles to support our entire upper area
I want you to start right now by sitting up as tall as possible
Now as always, this workout is gonna be 40 seconds of exercise followed by 20 seconds of a small break
An interval break
Taking a nice big deep breath
Four
Three
Two
One more
Great job. Okay
I want you to adjust yourself if you need to and bring the hands up right here
And we're just going to reach forward and back
Ready, go
Excellent, sitting up nice and tall
Now, I want you to notice how this workout
affects your blood sugars differently...
...than either the yoga workout that we've
done or the on-our-feet aerobic workout
Sometimes, people with diabetes, their glucose levels change if they're using their upper body for exercise only
So I want you to be aware of that
Don't be surprised if your glucose level
does something that you're not expecting
That's why it's so important that we test each time
Five more seconds
Five
Four
Three
Two
One more
Great job, go ahead and relax
Maybe stretch your neck out a little bit
Take a nice big deep breath, sitting up tall again, engaging that lower back
I want you to come out here
Bring the hands here, fists together, I'm going to reach out
Good job, extending those arms as wide as possible
Really flexing your tricep muscles
This is gonna be such a fantastic workout
Even though we're seated, we're still gonna be working our entire upper body, really building muscle, building strength
There you go, you're doing good
If you're feeling a burning sensation already in your shoulders, that's okay
Five seconds
Four
Three
Two
One more
Okay slowly let them down
I'm feeling a tingling sensation
That's exactly what we want; that means we've started the process of emptying those muscles of their glycogen stores
Alright, now, let's bring those arms up again right here
And now we're going to reach up, down, up, down
Good, I want you to reach up high, hold down low
So when we're pulling down...
...we're actually really engaging those lat muscles, the muscles that are in the shoulder and the scapula
You don't need to be doing chin-ups or you don't need any fancy weight equipment to work your back muscles
Just doing this movement and squeezing back down and pulling those elbows down low...
...is a great way to work those back muscles
Four seconds
Three
Two
One more, really pull
Great job, slowly come down, a couple more shoulder circles
Taking a nice big deep breath
Sitting up nice and tall. Next one, just put your hands wide out, as wide as possible
And now we're gonna chest fly squeezing together
Ready, go
Squeezing those chest muscles
Hands meeting right in the middle
Still sitting up nice and tall
If you bring your arms out to parallel with your body...
...you're also going to be working the back shoulder
I want you to notice, when I squeeze my arm together this chest muscle is engaging and flexing
I want you to keep focusing on that
Four seconds
Three
Two
One more
Okay, great job
Wow, I'm already feeling a tingling sensation
Make sure that you're stretching your neck out
Okay and now I want you to scoot back into your chair a little bit
I'm going to work the abs
Starting with this leg, we're going to extend our quads, extend our legs, flexing our quadricep muscles
Ready, go
Sitting nice and tall; don't slump
Squeezing the quadricep muscle every time, flexing your toe back
For those of us that may have knee issues, this is one of the best exercises you can do
You don't need any weight, just flexing that
quadricep muscle, tightening the muscle
Three
Two
One
Great job, sit up nice and tall
Take a nice big deep breath, shrug those shoulders again
And let's come over to the other side, doing the same exact exercise
Three
Two
One
Extend out
Great job, you might be feeling or hearing a cracking
Flexing that ankle
This is such a great exercise for a number of reasons
Not only are we working this quadricep muscle...
...which is gonna help us in our strength and increase our ability to do some of the other more challenging workouts...
...we're also really stretching out our hamstrings
You might be feeling that all the way right into the lower back
If you are, that's okay, I want you to keep going
Three
Two
One more
Okay, excellent job
Now, take another big deep
breath
I want you to sit up a little bit...
...to grab underneath your chair
Then we're gonna lift this knee up as high as we can...
...keeping our core engaged, sitting up tall
Ready, go
Lifting, great job
If you really focus, you really feel the hip flexor, the abs engaging
Keep the foot flexed
This is a fantastic exercise to do if you have a day job where you're sitting at your desk a lot
You can do this at any time
It's a really, really fantastic way to get the blood moving when you're sitting for too long
Last one
Place it down, excellent job
I know a lot of us will sit four five, six hours at a time
Okay, and what happens is you get very stagnant
So these chair exercises you can do right there in your office at any time
Okay, let's go to the other side. Flip up, down, sitting up tall
Keeping the lower back engaged
Great job, you're doing great
Now, if you're starting to feel a tingling sensation...
...maybe that burning feeling that we
talked about
Remember, that is the muscles emptying of the glycogen that's stored inside of them
Glycogen is the energy inside the muscle that enables our muscles to perform activity
Three
Two
Last one
Great job
When we drain those muscles of glycogen...
We create the space for the glucose that's circulating around our blood to go where it's supposed to go
Alright, you did fantastic there
Now I want you to sit up nice and tall again
Keeping the abs, lower back engaged, we're just going to twist
Looking to one direction, come back to the center, twist
There we go, coming back to center
Twist
Back to center, twist
Now I want you to really suck in that stomach
This is one of the best ab exercises you can do
This is a bodybuilder's trick exercise
This helps to skinny your waist
Create that nice "V" shape
Sitting up nice and tall, last one
Great job, okay
Place those feet back here. Come back more to the center of your chair
Sitting up tall. Again, I want you to let those arms hang
And now we're just going to lift those shoulders up as high as possible, scrunching our shoulders
Ready, go
Down, up. Down, up
When you go down, I want you to pull those shoulders as far away from the ears as possible
When you go up, I want you to lift them up as high as possible
Not shoulder, these are not shoulder circles -- these are straight vertical up and down
When we're pulling down, you should be engaging this chest muscle
Here you go, you're doing great
Five more seconds
Five
Four
Three
Two
One more
Okay, fantastic job
Alright, so that was a nice little 10 minute warm-up
Now we're going to go ahead and pick up the weights
Pick one weight up, both weights up
I want you to sit up nice and tall
And the first thing we're going to do is the same exact exercise we just did: shoulder shrugs
But now we're holding onto a weight
Excellent job, now we're really engaging those trap muscles
Those are the muscles that connect your upper back muscles
The muscles that connect to your neck, to your shoulder
Sitting up nice and tall
There you go, you're doing great
Ten more seconds
Excellent, starting to feel that tingling sensation...
...through the whole upper neck, upper back area
Last one
Excellent job, bring the weights right here
Okay, let your arms rest for a second
I'm going to start off with alternating bicep curls
So let both arms hang down
And we're gonna go one, one
Ready, go
Sitting up nice and tal
Curling, turning the hands in
There you go, just like that
You want your palm to be facing your chest at the top
The old-school classic body-building exercise, right here
By alternating the twist, we're really engaging that core
Here we go, you're doing great
Five
Four
Three
Two
One more
Great job, place them back here, just take a rest
Again, sitting up nice and tall, not slumping down
Now we're going to go both arm bicep curls at the same time
So let the arms hang down flat
Three
Two
One
Go
Up...down....up...down
Great job
Breathing
Bicep curls, using the biceps
We're using our lower back, engaging our core
We're working the back muscles, especially the muscles in the upper back and in the front shoulder
Sitting up nice and tall, I want your chest open
You're doing great
Five
Four
Three
Two
Last one
Great job
Okay, now we're going back to alternating curls and we're gonna do it a little bit differently this time this
This time we're going to do a hammer curl
So what a hammer curl means is you don't twist
Okay, you keep it right here the whole time
Ready, go
Keeping that hand in the same position the whole time
Now we're really working the front shoulder muscle as well as the biceps
Because we're alternating, we're getting a little bit of a twist going that's working the abs
You're probably feeling a burning right now
I'm feeling a burning, you're doing a great job
Breathing, we're getting stronger with every single lift here, we're getting stronger
Five
Four
Three
Two
Last one
Fantastic job
Okay, take a nice rest, take a big deep breath
You're doing great, I want you to stay with me here
Now we're going both arms hammer curls
In three
Two
One
Let's go
Up, down. There we go, just like that
Sitting up nice and tall, exhaling with each raise of the arms
You have to breathe when you're doing weight lifting
One of the most common mistakes that people make is they hold their breath when they're lifting weights
Don't do that, especially if you're dealing with hypertension, high blood pressure
It's one of the worst things you can do
Breathing, here we go
Five
Four
Three
Two
One more
Wow, fantastic job
So that was four different exercises
just for the bicep alone
Okay, now I'm going to work, move to the shoulders
So I want you to sit up nice and tall, as always
Let the arms hang down and we're going
one arm raise, then the other arm raise
Ready, go
Good
Now this may be very challenging for you -- go as high as you feel comfortable
If the weight is too heavy for you, go down to a lower weight
Or maybe not even use weights at all
This is still fantastic exercise, just lifting your arms up
Sitting up tall
There we go, you're doing great
Last one
Excellent, excellent job
Put those weights back on here, maybe wiggle your fingers a couple times
Again, stretching out the neck
Now, we're gonna come to the front of the seat
Take a big deep breath and now we're
doing both arms at the same time
This is a little more challenging, here we go
Ready, go
Excellent
You're doing great this is a very
challenging exercise
Again, if it feels like it's too much, just go a lighter
weight or no weights
Don't overstrain yourself at any time
Keeping the form correct
Five seconds
Four
Three
Two
Last one
Great job
Okay bring those weights back here
I want you to scoot back a little bit to
the center of your seat again
Now we're going to do an alternating front raise
Nice big deep breath, let the arms hang down
Now, sitting up tall, we're going to lift up
Good
Good we're working the core here
Working very specifically the front shoulder
The traps, our biceps
Going up as high as you feel comfortable
If you can, reach up there with me
Breathing
Excellent job
Five
Four
Three
Two
Last one
Fantastic
Resting right here
You know what's next, we're going to go both arms front raise
This is a very challenging exercise
If you need to take a break, take a break
If you need no weights just put the weights down for a sec
Okay here we go
Three
Two
One
Lift up
Slowly down
Now when we go down slowly...
...we're incorporating something called negative resistance
Negative resistance is one of the best variations that you can put on any exercise
It's gonna help build up strength, build core
It's gonna increase the build-up of lactic acid
Remember what lactic acid is, it's the byproduct of
spent glycogen
Three
Two
Last one
Slowly lower down
Fantastic. Great, great job
Okay, sit up nice and tall, stretch that neck out for a second
Okay, put the weights down
It's been exactly 20 minutes, I want you to go ahead and stop
Let's do a glucose test to make sure you're still within the safe range
Alright, we're back
You should have done a glucose test
As long as you're still within a safe range, let's go ahead and continue
Now what I want you to do is go ahead and scoot to the front of your mat
Pick up the weights
And we're gonna do something called bent over lat raises
Ready, lift
Great job
Breathing
This is one of the best shoulder exercises you can do for working the entire rear shoulder area
Working the traps
You really don't need much weight to work this exercise
Three more seconds
Two
One more
Great job, slowly sit back up
That's a fantastic exercise
Now come back to the middle of your seat
Sitting up nice and tall
We're going to go alternating shoulder press
I want you to bring those
dumbbells up right here and we're pressing
Go
Lifting, good job
You may be feeling a little bit of pain, a little stiffness in your shoulder
If that's the case you can twist the arms here or here
See if that makes a difference, it might make it easier for you
If you're ready for a challenge, start here, press and twist
Five more seconds
Five
Four
Three
Two
One
Rest, great job
Sitting up nice and tall
Okay so that was alternating shoulder presses
Now we're going to go both the entire time
So I want you to bring it up right here
And let's go
Breathing, sitting up tall
We're engaging the entire upper body here
Your lats, your shoulders
Lower back, the core
Again, if you're feeling discomfort in the shoulders...
...lower the weight, change the range of motion
You can bring it out here, this is probably the hardest variation with the palms facing forward
If you want to get a little twist and really engage all three heads of the shoulder, go like that
Three more seconds
Two
One more
Great, great job, put those down okay
Place one dumbbell down
Now I'm going to work the tricep
I want you to grab the weight, hold it just like this okay
Make sure we have a firm grip on the weight
You're gonna bring it up here supporting
your arm, the other arm, we're lifting
Excellent, just like that
Don't drop the weight on your head
If this feels like it's too much, come down to a lower weight
If this feels uncomfortable, you can
support your arm like this
Working the triceps, working the shoulders
As always we're working the lower back,
still sitting up nice and tall
See if you can keep those
shoulders square
Here we go
Five
Four
Three
Two
One more
Great job, slowly lower it down
Wow, that's one of the best exercises you can do for your whole, whole upper body
Now let's come over to the other side, make sure you have a firm grip holding your arm here or back here for support
Three
Two
One
Up...down...very good
Good job, supporting that arm
If you're ready for a challenge, I want you to sit up nice and tall, maybe bring the hand here
You're doing great
Breathing
It's a very challenging exercise
Feeling that burning sensation in the entire tricep, shoulder area
Don't scrunch your shoulders, let the shoulders come down
Three
Two
Last one
Slowly lower down
Wow
Wow I felt that entire tricep burning sensation
Okay, now, I want you to grab one dumbbell with both hands, holding it just like this
You're gonna bring it up above your head
Now, sitting up nice and tall, lowering it down
Press, down, press
Excellent, now we're really working the shoulders and the triceps
Make sure you have a firm grip
I know you're feeling a burning sensation,
so you need to breathe
Very challenging exercise right here, if you need
to take a break, take a break
Sitting up nice and tall, stretch, lift up
You can do it, ten more seconds
Breathing
Five
Four
Three
Two
Last one
Slowly lower it down
Wow
Great job
Place those weights on the floor
Man, total upper body workout right there
Now, I want you to sit up, again as
always, sitting up nice and tall
I want you to just come right to the front of your chair and moving those arms out here
Now we're really gonna go for the burning sensation
Whatever glycogen is left in those muscles...
We're gonna drain out right now
Just sitting up tall
Circling
And reverse
Great job
Feeling the burn in the shoulders
Your shoulders might feel like they're on fire
Don't stop, you're doing great
Sitting up nice and tall
Five
Four
Three
Two
One
Arms come down, stretch the neck
It is so great right there
Total upper body workout
Just sitting here in the chair, we worked the core, we worked your lower back, biceps, triceps, the shoulder...
...the chest muscles, our upper back, our lats, everything
You did fantastic
Okay, we're gonna stretch a little bit
Take a big deep breath, I want you to reach
this arm here and pull the other arm
Sitting up nice and tall
Now, if this feels like it's too much, if this is too much of a stretch for you, just let the arm come down here and just hold it
Right here, same exercise
If you can, reach it back, slowly let it down
Circle the neck again
And let's reach up to the other side
Pulling the elbow gently over
Feeling that stretch
Relaxing the shoulders, relax the neck
Breathing
Again, if this is too much, just
let it come right here
Sitting up nice and tall, you're doing a great job
This is one of the most important stretches you're going to do if you ever want to play with your kids
Playing with your grandkids, you want to play catch
You got to stretch that shoulder out
Three
Two
One
Slowly let it down
Fantastic stretch
Now, I want you to bring the arm out, hold across
Pulling, so we're stretching
out that back shoulder
You might feel this in your chest muscle
Take a nice big deep breath
Relax the shoulders, don't scrunch like this, not scrunching
Nice and tall, but keeping those shoulders low
Take a big deep breath
Slowly let that one down and let's press the other side
Bringing it across, sitting up tall
Shoulders low
Breathing, breathe, breathe, breathe
One more big deep breath
Slowly let that arm down. I want you to
sit up, place the hands on the knees
Let's just do one big shoulder
circle back and shoulder circle forward
I want you to stretch the neck to the one side
Come to the other side
Then turn, look one way
Big deep, breath turn the other way
Come back to center
Bring those arms up as high as possible
Looking up, exhale, bring those hands
right down here, open the chest up
Pulling those shoulders down
And we're done
Fantastic job, we'll see you in the next workout

This 30 minute chair based strength and resistance training routine will lower blood sugar, burn fat, and build upper body and core muscles. GlucoseZone™ is a digital therapeutic designed to help you reach your diabetes and exercise goals. Based on your real-time blood sugar levels, GlucoseZone provides you with individualized and tailored guidance, education, and support to help you meet the exercise requirement of diabetes management. To see more content and start your FREE TRIAL. GlucoseZone® | Workouts For Diabetes Streamed Live & On-Demand: https://glucosezone.com FACEBOOK: https://www.facebook.com/glucosezone/ INSTAGRAM: https://www.instagram.com/glucosezone/ #diabetesworkout #diabetesexercise #glucosezone #diabetes #diabetescure #fitness #exercise #workout #workoutvideo #type1diabetes #type2diabetes #bloodsugar #glucose #bloodglucose #diabetestreatment