Fitness for Seniors with Diabetes (Continued)

The Workout

Now for the actual workout. This program will be based on a two-day workout performed a total of four times per week, affording you three days off to rest.

DAY ONE (Monday & Thursday) - Cardio Workout

Perform any one of the following exercises for a span of time that is comfortable for you. This will vary from person to person, depending upon your current fitness level. If you are a beginner, start with 5 minutes per session and boost this amount of time as your endurance level increases.

  • Walking on a level surface
  • Swimming
  • Biking
  • Household chores (raking, mowing the lawn, gardening, mopping)
  • Jogging
  • Rowing
  • Dancing
  • Tennis

DAY TWO (Tuesday & Friday) – Strength Training Workout

Try to perform all of the prescribed exercises in the order in which they appear. If prior injury or physical limitation prevents you from doing so, only perform those exercises that can be done safely. Be sure to talk to your doctor if you have any questions.

Upper Body Workout
Lateral Raises 2 sets x 8-15 reps – 1 minute rest in between sets
Bicep Curls 2 sets x 8-15 reps – 1 minute rest in between sets

Lower Body Workout
Chair Stands 2 sets x 8-15 reps – 1 1/2 minute in between sets
Half-Squats 2 sets x 8-15 reps – 1 ½ minutes in between sets

Remember, nowhere is it written that getting up in years means that you have to let your health and fitness go down for the count. Here's to many more years of your good health!

Reviewed by Francine Kaufman, MD. 4/08

Page: 1 | 2 | 3

Last Modified Date: July 01, 2013

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