Consult Your Doctor
Disclaimer: Thediligentdiabetic.com strongly recommends that you consult with your physician before beginning any exercise program. Information contained in thediligentdiabetic.com website and blog, is based on my personal experience. Guest blogs, e-mails, programs, services and/or products is for educational and informational purposes only, and is made available to you as self-help tools.
Stumbling and Falling
I’ve had many days when I tried to get up and would stumble or just walking and stumble. I’ve also had my days of falling. Neither of which are pleasant. After researching I found that having a strong core is key to improving my balance, coordination, and posture. It will also help my lower back to get stronger and healthier.
.
EXERCISE TIP FOR STANDING UP (3x)
I spoke with my health coach after I stumbled when trying to stand and she sent me exercise tips that helps me build up my core muscles and the muscles in my legs. I’ll share those with you along with other tips I picked up to help me with relaxation and strength
It’s always a good idea to ask someone to assist you when trying something new
Use a sturdy chair that is the right height, no wheels and has a firm seat. Make sure you can place both feet firmly on the floor when you sit down.
While in a seated position place both feet a little behind your knees, this makes it easier to get up.
Fold your arms across your chest, lean forward over your knees until your nose is over your toes, then stand up.
The first few times I had to use my hand(s) to assist me in getting up, but the more I used this technique the easier it got and I noticed I don’t stumble like I use to.
The goal is to be able to get up without using your hands at all.
I started with three (3). Only do what feel comfortable.
Make sure to listen to your body and if you feel dizzy while you do this, make sure to stop and rest.
RELAX WITH DEEP BREATHING (2x)
How we breath is important. This exercise helps me with relaxation and stress.
Stand with legs slightly apart. Put hands on stomach. Breathe in through the nose for three (3) seconds. Breathe out through pursed lips for six (6) seconds.
I have also used this relaxation tip while laying down.
For me this technique is very effective, and I only do it two (2) times
EXERCISING MY NECK (3x)
It’s very important that I don’t just rotate my neck out of alignment, it could hurt my neck and cause problems. When I exercise my neck, I’m careful to extend my arms out in front of me and cross my hands at the wrist. This helps to give stability to my neck and align my body.
I am able to rotate my neck to the left and then to the right.
This exercise helps me with relaxation and circulation.
STRENGTHENING MY LEGS (5x)
This leg lift exercise is a good core exercise and will help with strength and balance. I’ve done this exercise before getting out of bed in the morning.
While lying down, I lift my right leg straight up off of the bed, then putting it back down. I do this five (5) times then I do the left leg five (5) times. I started of slow raising my legs only three (3) times each. My goal is to build up to ten (10) times each. Wish me luck 😊
STRENGHTENING MY FEET, ANKLES, KNEES AND HIP (5x)
This is a good exercise to do while in the kitchen.
I hold on to the sink with both hands for stability.
Standing up straight and tall
Look straight ahead, I bend my right knee.
I do not bend my leg at the hip.
It’s important to bend it at the knee, so that my right foot goes behind me.
I hold my foot up while I count to five (5), and then put it down again.
Now I bend my left knee.
Remembering not to bend my leg at the hip.
Bending it at the knee, so that my left foot goes behind me.
I hold my foot up to the count of five (5) and then put it down again.
I do five (5) reps of this exercise
My goal is to get up to ten (10) count