15 Minute Upper Body Workout for Optimal Blood Sugar Control
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Maintaining stable blood sugar levels is crucial for overall health, especially for individuals with diabetes or those at risk of developing it. In this blog post, we present a quick and effective upper body workout routine that can help you keep your blood sugar levels below 100 mg/dL.
This 15-minute workout combines various exercises targeting your chest, shoulders, triceps, biceps, and upper back. Let’s dive in and discover the power of a well-rounded upper body workout.
Warm-up
Before starting any workout, it’s essential to warm up your muscles and increase your heart rate. Begin with some light cardio exercises such as jogging in place or performing jumping jacks for approximately 2-3 minutes. This will prepare your body for the exercises ahead and help prevent injuries.
Exercise 1: Push-ups
Start the workout by performing a set of 10 push-ups. This classic exercise engages multiple muscle groups, including your chest, shoulders, and triceps.
If you find traditional push-ups challenging, you can modify them by doing knee push-ups or performing them against a wall. Focus on maintaining proper form and controlled movements throughout the exercise.
Exercise 2: Dumbbell Shoulder Press
Grab a pair of dumbbells (or bottles of water as an alternative) and stand with your feet shoulder-width apart. Raise the dumbbells to shoulder level, palms facing forward. Exhale as you press the weights overhead, fully extending your arms.
Lower the weights back down to shoulder level and repeat for a total of 12 reps. This exercise primarily targets your deltoids, triceps, and upper back muscles.
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Exercise 3: Bent-Over Rows
Maintaining good posture, hinge forward from your hips, keeping your back straight. Hold the dumbbells (or bottles of water) in each hand, arms extended toward the floor.
Squeeze your shoulder blades together as you pull the weights toward your chest. Lower the weights back down and repeat for 12 reps. Bent-over rows are excellent for strengthening your upper back muscles.
Exercise 4: Tricep Dips
Find a stable chair or bench and position yourself with your hands on the edge, fingers pointing forward. Lower your body by bending your elbows, allowing them to flare out slightly.
Keep your back close to the bench and avoid fully locking your elbows at the top. Push yourself back up to the starting position and complete 10-12 reps. Tricep dips are fantastic for isolating and toning your triceps.
Exercise 5: Bicep Curls
Stand with your feet hip-width apart, holding the dumbbells (or bottles of water) by your sides, palms facing forward. Keep your upper arms stationary as you curl the weights up towards your shoulders, focusing on contracting your bicep muscles.
Slowly lower the weights back down and repeat for 12 reps on each arm. Bicep curls will help you strengthen and define your biceps.
Exercise 6: 
Finish off the workout with a challenging core exercise – the plank. Get into a push-up position with your forearms resting on the floor, elbows aligned with your shoulders.
Engage your core muscles by contracting your abs and glutes, maintaining a straight line from your head to your heels. Hold the position for 30 seconds to 1 minute, focusing on proper form and breathing.
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Repeat and Cool Down
To maximize the benefits of this workout, repeat the entire circuit 2-3 times based on your fitness level. Remember to listen to your body and modify the exercises as needed.
After completing the circuit, it’s essential to cool down by performing some light stretching exercises to help relax your muscles and prevent post-workout stiffness.
FitterTake
Maintaining stable blood sugar levels is vital for overall health, and regular exercise plays a significant role in achieving this goal. However, we understand that starting a fitness journey can be challenging, especially if you have specific health considerations or require additional support. That’s where Fitterfly’s Physio Coaches come in.Â
The Physio Coaches at Fitterfly play a crucial role in enhancing member fitness levels. They have expertise in understanding the body’s mechanics and movement patterns, allowing them to identify any imbalances, weaknesses, or areas of concern.
Through a combination of assessments, personalized exercise plans, and targeted interventions, the Physio Coaches help members improve their strength, flexibility, posture, and overall physical performance. They provide guidance on proper form and technique, preventing injuries and optimizing workout efficiency.
By addressing any existing limitations, injuries or pain, the Physiotherapy coaches ensure that members can safely and effectively engage in physical activities, ultimately leading to improved fitness levels and overall well-being.
If you too are struggling with Weight loss issues or trying to lose weight to manage Diabetes better, call our Program Advisor to know more about out Diabetes Care Program and Weight Loss Program.
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