Recommended Aerobic Exercises:

1. Walking:
   • Start with a brisk walk for 20-30 minutes. Ensure your pace is fast enough to increase your heart rate but still allows you to carry on a conversation.
   • Walking can be done outdoors, or on a treadmill if indoors.
2. Cycling:
   • Use a stationary bike or a regular bicycle for 20-30 minutes. Cycle at a moderate pace, aiming for a steady heart rate.
3. Swimming:
   • Swimming is an excellent full-body workout. Swim for 20-30 minutes at a moderate pace.
4. Dancing:
   • Join a dance class or simply dance to your favorite music at home for 20-30 minutes.
5. Jogging (for those who are more advanced):
   • Jog for 20-30 minutes. Gradually increase the intensity as your fitness level improves.

Tips:

• Aim for a consistent pace to maintain an elevated heart rate.
• If you’re new to exercise, start with shorter durations and gradually build up your stamina.

Recommended Strength Training Exercises:

1. Bodyweight Squats:
   • Stand with feet shoulder-width apart, and slowly lower your body as if sitting in a chair.
   • Keep your chest up and knees behind your toes. Rise back up.
   • Perform 3 sets of 12-15 reps.
2. Push-Ups:
   • Start in a plank position with your hands slightly wider than shoulder-width apart.
   • Lower your body towards the ground, keeping your elbows at a 45-degree angle, and push back up.
   • If a full push-up is difficult, modify by doing knee push-ups.
   • Perform 3 sets of 8-12 reps.
3. Lunges:
   • Stand tall with feet hip-width apart. Step one foot forward, lowering your back knee towards the floor.
   • Ensure that your front knee is over your ankle, not past your toes.
   • Perform 3 sets of 10 reps per leg.
4. Resistance Band Rows:
   • Use a resistance band to perform rows. Attach the band to a sturdy surface, grab the handles, and pull towards your body, squeezing your shoulder blades together.
   • Perform 3 sets of 12-15 reps.
5. Dumbbell Deadlifts (for those with access to weights):
   • Hold a pair of dumbbells in front of you with your feet shoulder-width apart.
   • Slowly hinge at your hips, keeping your back straight, and lower the dumbbells toward the ground. Rise back up.
   • Perform 3 sets of 12-15 reps.

Tips:

• Rest for 30-60 seconds between sets.
• Gradually increase the weight or resistance as you become stronger.

Recommended Flexibility and Balance Exercises:

1. Seated Hamstring Stretch:
   • Sit on the floor with one leg extended straight and the other bent. Reach forward towards your toes of the extended leg.
   • Hold for 15-30 seconds and switch sides. Repeat 2-3 times per leg.
2. Standing Calf Stretch:
   • Stand tall and step one leg back. Press your back heel into the ground while keeping your knee straight.
   • Hold for 15-30 seconds and switch legs.
3. Side Leg Raises:
   • Lie on your side with your legs straight. Slowly raise your top leg towards the ceiling, keeping your core engaged.
   • Lower the leg back down and repeat for 10-12 reps per leg.
4. Tree Pose (Balance Exercise):
   • Stand with feet together. Shift weight onto one leg and lift the opposite foot to rest on your inner thigh or calf (avoid the knee).
   • Bring your palms together in front of your chest and hold for 15-30 seconds. Switch sides.
   • Repeat 2-3 times per leg.
5. Cat-Cow Stretch (for spinal flexibility):
   • Start on your hands and knees in a tabletop position. Inhale and arch your back (cow), and then exhale, rounding your back (cat).
   • Repeat for 1-2 minutes.

Tips:

• Hold stretches gently; never force your body into a position.
• Perform balance exercises slowly and steadily to avoid injury.

Cool-Down Exercises:

• Slow Walking: Walk at a slow pace for 3-5 minutes to bring your heart rate down gradually.
• Gentle Stretches: Repeat some of the flexibility exercises from the routine to promote muscle relaxation.

Day 1 (Monday):

• Aerobic Exercise: Brisk walking (30 minutes)
• Strength Training: Bodyweight squats, lunges, push-ups (3 sets of 12-15 reps each)

Day 2 (Tuesday):

• Flexibility and Balance: Seated hamstring stretch, tree pose (10-15 minutes)
• Aerobic Exercise: Cycling (20-30 minutes)

Day 3 (Wednesday):

• Strength Training: Dumbbell deadlifts, resistance band rows (3 sets of 12-15 reps each)
• Aerobic Exercise: Swimming or jogging (20-30 minutes)

Day 4 (Thursday):

• Flexibility and Balance: Standing calf stretch, side leg raises (10-15 minutes)
• Aerobic Exercise: Dancing or brisk walking (20-30 minutes)

Day 5 (Friday):

• Strength Training: Squats, push-ups, lunges (3 sets of 12-15 reps each)
• Aerobic Exercise: Brisk walking (30 minutes)

Day 6 (Saturday):

• Aerobic Exercise: Cycling or swimming (30 minutes)
• Flexibility and Balance: Cat-cow stretches, tree pose (10-15 minutes)

Day 7 (Sunday):

• Rest or light activity like walking or yoga for relaxation.

• Consistency is essential. Aim to exercise at least 5 days a week.
• Start slow and gradually increase the intensity and duration of workouts as you become more comfortable.
• Monitor blood sugar levels before and after exercise to understand how your body responds.
• Stay hydrated during exercise, and keep a snack on hand if you’re at risk of low blood sugar (hypoglycemia).
• Diet plays a critical role, so complement your exercise routine with a balanced, healthy diet to maximize the benefits.

By incorporating these exercises into your routine, you can improve your blood sugar control, manage diabetes effectively, and enhance overall well-being.