A simple 15‑minute workout you can do today
Short, gentle sessions done consistently can transform how you feel and how your body handles glucose. This chair‑based routine is friendly to beginners and perfect for days when time or energy is limited.
The routine
Perform each movement for 45 seconds, then rest 15 seconds; repeat the circuit twice.
- Seated Marches
- Sit tall, engage your core, lift knees alternately.
- Sit‑to‑Stand Squats
- Stand from the chair and sit back down slowly; use hands on thighs if needed.
- Seated Overhead Reach
- Reach arms overhead, alternate side bends; breathe steadily.
- Chair Plank (Hands on Seat)
- Hands on chair, step back to a gentle plank; keep hips in line; hold and breathe.
- Seated Leg Extensions
- Extend one leg at a time and squeeze quads; add ankle circles.
- Seated Torso Twists
- Hands at chest, rotate gently side to side, keeping hips forward.
Cool down with slow breaths and shoulder rolls.
Why this helps diabetes management
Even light movement improves insulin sensitivity by shuttling glucose into working muscles. Done after meals, it can blunt post‑meal spikes. Strength elements preserve muscle mass, which supports a healthier resting metabolism.
Progressions and options
- Add light dumbbells or water bottles for upper‑body moves.
- Increase work to 50 seconds, reduce rest to 10 seconds as you adapt.
- Add a third circuit on days you feel strong.
Pair with daily habits
- Take a 5–10 minute walk after lunch or dinner.
- Prioritize protein at the meal before your session; it aids recovery.
- Hydrate before and after.
Gentle, consistent, and doable—that’s the formula. Start today and see how much better you feel by the end of the week.
