SO, YOU want to prevent diabetes? Here are some exercises that you can do to the rhythm of some music of your choice and be sure to back up your exercise regime with a balanced diet.
WARM UP
Walk briskly for three minutes in one direction then turn and walk for another three minutes in the opposite direction, swinging your arm vigorously while you breathe in and out deeply.
EXERCISE #1
Start in a standing position with your arms straight out to the sides at shoulder level.
1. Step forward on your left foot and swing your right leg straight out in front. Keeping your right leg straight, swing your arms together and clap your hands under your thigh.
2. Swing your arms out to the sides as you return your left foot to the floor.
3. Step forward on your right foot, swing your left leg straight out in front and keeping your left leg straight swing your arms together and clap your hands under your thigh.
4. Swing your arms back to the sides as you return your right foot to the floor.
5. Do 20 to 25 repetitions then lower your arms to your sides and swing them loosely while you walk on the spot for 15 seconds.
6. Repeat the complete routine four to six times.
EXERCISE #2
Stand with your feet comfortably apart, arms outstretched at shoulder level with your palms up, fingers spread.
1. Step to the right with your right foot then place your left foot next to the right foot. At the same time, make a tight fist while you bend your elbows and pull your hands to the centre of your chest then return your arms to the side with fingers spread.
2. Step to the left with your left foot then place your right foot next to your left foot. At the same time make a tight fist, bend your elbows and pull your hands to the centre of your chest then stretch your arms to the front palms up, fingers spread.
3. Step to the right with your right foot then place your left foot next to the right foot. At the same time make a tight fist, bend your elbows and pull your hands to the centre of your chest then return your arms to the front, palms up, fingers spread.
4. Step to the left with your left foot then place your right foot next to your left foot make a tight fist as you bend your elbows and pull your hands to the centre of your chest.
5. Continue the routine for 45-60 seconds then lower your arms to your sides and swing them loosely while you walk on the spot for 15 to 20 seconds.
6. Repeat the complete routine four to six times.
EXERCISE #3
Stand with your feet 18 to 20 inches apart, hands in front of your chest, palms down, elbows out to the sides and your arms parallel to the floor.
1. Step off your left foot then place it right beside your right foot. Swing your arms straight out to the sides then back to the front of your chest.
2. Step off your right foot then place it right beside your left foot. Swing your arms straight up toward the roof then return them to your chest.
3. Repeat, stepping off your left foot then place it right beside your right foot and swing your arms straight out to the sides then back to the front of your chest.
4. Repeat stepping off your right foot then place it right beside your left foot. Swing your arms straight up toward the roof then return them to your chest.
5. Do 15 to 20 repetitions then lower your arms to your sides and swing them loosely while you walk in place for about 30 seconds.
6. Repeat the complete routine four to six times.
Kenneth Gardner is an exercise physiologist at the G.C. Foster College of Physical Education; email: yourhealth@gleanerjm.com.
Kenneth
Gardner
THE FITNESS CLUB
