Simple Home Exercises to Help Fight Prediabetes
By Janet Frank
May 18, 2017
Updated Oct 25, 2023
5 min read
Pre-diabetes sounds like something that only affects your grandparents, right?
Well, not necessarily. Millions of Americans are at risk for prediabetes and don’t even know it. Changing your lifestyle now will help you avoid becoming part of that statistic.
“Many health conditions can improve or even be reversed through healthy lifestyle changes. If you make the investment now, it will preserve your health as you age and allow you to continue doing the things you love to do,” says Traci Heiner, supervisor of Cardiac Rehabilitation at Utah Valley Hospital.
Regular exercise and being active are essential to creating a healthier lifestyle, but that can be intimidating if your activity level has been low. Luckily, there’s a variety of beginning exercises you can do to increase your heart rate, jump-start your metabolism, and kick your pre-diabetic lifestyle goodbye.
Excess weight can be taxing on wrists while doing push-ups, but wall push-ups work the same muscles, without all of the wrist strain.
As your strength increases, try moving to regular push-ups, starting with your knees down if necessary.
As your strength increases, try doing a knee lift in between every squat, alternating knees each time.
As your strength increases, try adding light weights while you’re doing the circles and increasing the time for each direction.
As your strength increases, try adding light weights as you lunge.
Complete each movement as many times as possible for a minute, then switch. Aim for three rounds.
Another important aspect of exercise is cardio. Often times, cardio has a bad reputation. People hate cardio because it’s hard and often isn’t any fun. However, it can be!
Three times a week, try to do something you like that gets your heart rate up at the same time.