Categorized as: Uncategorized

The Best Leg Exercises for Stronger Glutes, Quads, and Hamstrings

Strong legs help prevent injuries, boost athletic performance, and keep you moving easily. Here’s how to strengthen these key muscles.

Strong glute, quad, and hamstring muscles are foundational for good posture.

Sure, keeping the leg muscles strong makes you look toned, but they’re also really important for overall functioning. You need leg strength to move around effectively and support good posture standing up, says Rondel King, CSCS, a corrective exercise specialist and New York City-based personal trainer. “It’s your foundation.”

Consider the quadriceps, for example. These muscles, which are the most voluminous ones in the body, help you complete regular daily movements, such as climbing up the stairs, rising from a chair, and extending your knee, according to an April 2020 article in StatPearls.

The hamstrings, quadriceps, adductors, and calves are the major muscles of the leg, though you can also count the glutes, too, King says. Technically the glutes are part of the muscles of the butt, but they’re involved in pretty much all movements that utilize the lower extremities and are called on during most leg exercises (including the ones below).

“The glute is made up of three different muscles that assist with the abduction and medial rotation of the hip, as well as stabilizing the pelvis,” says Sarah Browning, an ACE-certified personal trainer and manager and master trainer at Shred415 in Boulder, Colorado. “Whether you are doing squats, deadlifts, or lunges, you are definitely activating your glutes.”

Strong leg and glute muscles will also help prevent injuries. “[Strong legs] do have a protective effect and make you more resilient and guard against injuries,” King says, particularly for athletes completing dynamic moves like jumping and cutting. By having strong legs, you have more control over your body and will be better able to recover if you lose your balance or fall in an awkward way, for instance. “Being weak in the lower extremities exposes you to various injuries and ailments,” King says.

 

Plus, the leg muscles are a major source of power for your body. A stronger lower body can improve athletic performance, too. “For athletes, strength is the foundation of athletic movement where speed and power are involved,” King says. “Having that baseline of strength will make you a better athlete.”

Finally, researchers have linked leg strength and healthy aging. According to a February 2016 study published in Gerontology, increased leg power (and greater muscular fitness overall) led to improved cognitive aging among study participants.

Which exercises are best for stronger legs? Here’s a 7-move workout designed by Browning to help you build lower-body strength. It’s adaptable whether you’re a regular exerciser or beginner.

 

7-Step Leg Workout for Stronger Glutes, Quads, and Hamstrings

Start with a solid warm-up to get the blood flowing, such as three to five minutes walking on the treadmill or on the elliptical or jogging in place, Browning suggests. Then, complete a few dynamic stretches, such as walking lunges, runner lunges, monster walks, or jumping jacks, before starting the workout. (Dynamic stretches are moves that lengthen the muscles as they’re in motion.)

Do the following moves as described below with little rest in between. That’s one round. Repeat for two to three rounds total, resting for one or two minutes in between each round.

Browning suggests doing this workout two to three times per week; it can be added to your current fitness routine. She notes, however, that these exercises are designed for people who are healthy and have no known injuries or health concerns. If that’s not you, it’s best to consult a personal trainer or physical therapist to help you build an individualized routine.

  1. Bodyweight Squats

Stand with your feet shoulder-width apart. Lower your hips and butt downward, hinging from your hips and bending your knees into a squat position. Keep your weight shifting back in your heels (you should feel the sensation of sitting back in that imaginary chair to engage the glute muscles, too) and your chest lifted up (as if you were sitting up straight) throughout the movement. Pause at the bottom and then drive up through the heels to stand.  Activate the quads and glutes the whole time. Complete 15 reps.

  1. Dumbbell Dead Lift

Start by standing with your feet shoulder-width apart and hold 10- to 35-pound dumbbells in each hand in front of your thighs, with your palms facing your body (or, if you don’t have dumbbells, pick up something heavy from your home, such as bottles of laundry detergent or pet food). Hinge forward at the hips to lower your hands down the front of your legs, keeping the weights close to your body and tilting your back and upper body forward. Keep your back flat and maintain a slight bend in your knees. Squeeze through the backs of your legs and glutes as you rise into an upright position, pressing your hips forward as you return to standing (your hamstrings and glutes should be doing the work, not your back). Complete 15 reps, or 12 reps on each side if you’re doing the single-leg deadlift. (If you’re a beginner, complete the exercise without dumbbells.)

  1. Alternating Lateral Lunge

Start standing with feet together. Step your right leg wide out to your right side (with control), bending the right knee as your foot touches the ground and sitting back hinging at the hips (your weight should be over your right foot). Keep chest and eyes facing forward and your left leg straight. Squeeze your inner thighs together to push off of your right foot and return to standing. Repeat on the opposite side. That’s one rep. Repeat for 12 reps. For more of a challenge, hold dumbbells in each hand.

  1. Calf Raises

Stand with your feet shoulder-width apart and your toes pointing straight ahead. Use your calf muscles to lift your heels off the floor. Pause at the top and then lower to the ground. Complete 15 reps — do it slowly to keep the calf muscle fully engaged.

  1. Reverse Lunge

Start standing with feet together. Step your right foot directly behind you. Lower your hips and drop your right knee so it bends at a 90-degree angle and your right heel is lifted off the ground. (Take a big enough step back so that as your left knee bends it also forms a 90-degree angle and stays aligned directly above the left foot.) Keep your back upright and eyes looking straight ahead. Squeeze your glutes, quads, and calves as you press your left heel into the ground and bring your right leg forward to return to standing. Complete 15 reps on each side.

  1. Sumo Squats

Start by standing with your feet wider than hip-width apart and your toes pointed out at an angle of about 45 degrees. Bend your knees and lower your hips into a wide squat until your thighs are parallel to the ground, keeping chest lifted as you did for the bodyweight squat. Pause at the bottom and then push through your heels to return to standing. Complete 15 reps.

  1. Burpees

Stand with your feet shoulder-width apart. In one fluid motion, lower your body into a regular squat, place your hands on the ground in front of your feet, and jump your feet back so you land in a plank position (elbows should be slightly bent). Then, jump to return your feet so they are near your hands and complete a powerful jump straight into the air. To make it more challenging, add a push-up when you’re in the plank position. Complete as many reps as you can in 30 seconds.

The Best Body-Weight Exercises for Working Out Every Part of Your Body

No equipment? No problem. You can still get a full-body workout using just your own weight as resistance.

Mix and match these 18 exercises for a full-body workout.

Body-weight exercises are ones that use only your body weight as resistance. That means no dumbbells or fancy gym equipment are required — and you can knock out a workout wherever you are. That convenience factor is a major perk.

Body-weight exercises are great for boosting your fitness, metabolism, and endurance, according to the Mayo Clinic. And an article published in the American College of Sports Medicine’s Health and Fitness Journal found that using only body-weight moves during high-intensity circuit training is an efficient way to decrease body fat, improve insulin sensitivity, and improve maximal aerobic capacity (VO2 max) and muscular fitness. A small study published in Physiology & Behavior in October 2016 confirmed that muscle growth can happen even if external resistance isn’t applied.

Depending on your current fitness level, your ability to build bulky muscles may be limited, says Rondel King, CSCS, a corrective exercise specialist and personal trainer in New York City.

“If you do body-weight exercises, you won’t necessarily develop large amounts of muscle tissue,” King says. Your body weight alone likely isn’t going to place enough stress on the body to fuel substantial muscle growth if you’re a regular exerciser already, he explains — but these exercises can go a long way toward building up strength for athletic activity, preventing injury, getting toned-looking muscles, and promoting healthy functioning for daily living.

Body-weight workouts are also a great starting point if you’re new to exercise. Body-weight exercises help you build an understanding of correct form and movement first, and get stronger in the process, explains CJ Hammond, a NASM-certified personal trainer with RSP Nutrition in Los Angeles. “Before one can start adding resistance with weights and bands, you must master body-weight movements.”

“You should gain control of your body and go through body-weight exercises and make sure you can do that without resistance before you start adding weight,” King says.

How to Complete a Body-Weight Workout                                   

Combine a few of these exercises to create your own at-home workout, or add them to an existing workout. Ideally, you want to work each muscle group at least twice a week, Hammond says. Here, he recommends the best body-weight moves for each muscle group.

These exercises can be adapted for people of all fitness levels. Hammond recommends doing four sets of each of the exercises below. If you’re a beginner, start with two sets of 15 reps and increase the number of sets as you get stronger. And if you have an injury or illness that may limit your ability to safely exercise, check with your doctor before starting any new workout program.

Note: Some of these moves suggest using a yoga mat. If you don’t have one, try using a folded towel or completing the exercises on carpet to lessen the impact on your hands or knees.

Chest

  1. Push-Up

Start on your hands and knees on a yoga mat on the floor, with your hands resting slightly wider than the width of your shoulders. Straighten your legs out behind you so you’re being supported by your hands and the balls of your feet. Keep your body in a straight line from the top of your head to your heels (holding your head up in line with your spine). Bend your elbows and lower your chest until it nearly touches the mat. Pause and then push yourself back up to the starting position. Beginner modification: Complete the push-up with your knees on the floor. One set is 12 reps.

  1. Push-Up Shuffle

Complete a push-up (either on your knees or with your legs extended behind you, depending on your fitness level). Then, keep your core engaged and shuffle your right hand and right foot a step to the right side. Bring your left hand and foot to meet them. Complete another push-up there. Return to center and repeat on the opposite side. One set is five shuffles in each direction.

  1. Isometric Chest Squeeze

Stand with your hands in front of you with a 90-degree bend in your elbows. Hold your hands together and squeeze your chest as hard as you can. Hold the tension for up to 30 seconds and release; that’s one rep.

 

Arms

  1. Triceps Dip

Sit in front of a bench or the end of a couch with your legs extended out in front of you away from the furniture. Position your hands on top of the furniture behind you with your hands about shoulder-width apart and your fingertips pointing toward your body. Straighten your arms and pull your body up so it is hovering over the floor. Then engage your triceps muscles as you bend your elbows until they’re at about a 90-degree angle. Press down from your hands and straighten your arms to return to the starting position. You should be supporting most of your body’s weight in your arms to get the greatest benefit from the move. To make the exercise easier, keep your knees bent at a 90-degree angle. One set is 12 reps.

  1. Plank Up-and-Downs

Get into a plank position on the floor: Your hands should be on the mat with your shoulders directly above them, legs extended straight back behind you, toes on the mat, and your body forming a straight line from top of head to heels. Lower your left elbow down to the mat and then lower your right elbow down to the mat so you’re now in a forearm plank. Keep your core engaged and your body in a straight line. Push up and straighten your right arm. Then straighten your left arm as well. Repeat for 30 seconds, switching off which arm goes first; that’s one set.

  1. Triangle Push-Ups

Settle into a plank position but place your hands close together under your chest and form a triangle with your index fingers and your thumbs (your thumbs should be in a straight line forming the bottom side of the triangle). Lower your chest toward the floor as if you were doing a regular push-up, keeping your elbows close to your body. Pause at the bottom and then push off the floor to return to the starting position. Modify by completing the push-up with your knees on the floor or by moving your hands slightly wider than the triangle shape. One set is 12 reps

Back

1.Superman Y

Lie facedown on a mat with your arms extended in a Y position overhead and your legs are extended directly behind you on the mat. Using your back and shoulders, lift your chest and arms off the mat. Hold and then lower into the starting position. One set is 15 reps.

  1. Bird Dog

Position yourself on your hands and knees on your mat with hands beneath your shoulders and your knees beneath your hips. While keeping your core engaged and stable, raise your right arm straight in front of you and extend your left leg straight out behind you, reaching both away from the body at the same time so both are parallel to the floor. Hold, engaging the hamstrings and glutes; then bring your arm and leg back to center. Repeat with your left arm and right leg. Complete 15 reps on each side for one set.

  1. Superman T

Lie facedown on a mat with your arms extended out to your sides so your body is in a T position. Using your back and shoulders, lift your chest and arms off the mat. Hold and then lower into the starting position. One set is 15 reps.

Core and Abdominal Muscles

  1. Plank

Start on the mat on your hands and knees with your hands beneath your shoulders. Extend your legs behind you so your toes are pressing into the floor to stabilize your body. Keep your neck in an unstrained, neutral position with your eyes focused on a spot on the floor about a foot in front of you. You should feel your legs and glutes working to hold your body steady. Your body should be forming a straight line from the top of your head to your heels. Hold for 30 seconds, or as long as you can manage; that’s one set.

  1. Bicycle Crunches

Lie on your back with your arms bent and your hands touching the back of your head (but not fully supporting it). Pull your knees up and into your chest as you lift your shoulder blades off the floor. Extend your right leg straight out in front of you (making a 45-degree angle with the floor), while simultaneously twisting your upper body toward your left knee, so your right elbow is extending toward your left knee. Hold and then repeat in the opposite direction with your left leg extended and your left elbow twisting to meet your right knee, for a total of 30 seconds for one set.

  1. Side Plank

Lie on your side with your forearm on the floor at a 90-degree angle pointing away from you on the mat (chest and upper body are lifted off the mat) and your legs extended so your body is in a straight line on the mat. Stack your feet on top of each other and lay your top arm on your waist. Lift your hips off the floor while holding your core tight. Your body should form a straight line from top of head to heels. Lift your top arm straight up into the air so it’s perpendicular to the floor. Hold for 30 seconds or more. To make it more challenging, lift your top leg up and down as you hold the plank. Switch sides and repeat; that’s one set.

 

Legs

  1. Jump Squats

Stand with your feet shoulder-width apart. Hinge from your hips and bend your knees to lower into a squat position, as if you’re sitting down in a chair. Keep your weight in your heels and your chest up throughout the movement. Pause at the bottom, then drive through the heels as you jump straight into the air. Land softly on your feet and immediately lower into a squat to repeat. One set is 10 reps.

 

  1. Reverse Lunge

From a standing position with feet together, step your right foot directly behind you. Lower your hips and drop your right knee so it’s bent at a 90-degree angle and your right heel is off the floor. As you bend your left knee, it should form a 90-degree angle, too — and be careful not to let that knee shift farther forward than your left foot. Keep your back upright and eyes looking straight ahead. Squeeze your glutes, quads, and calves as you press your left heel into the floor, and bring your right leg forward to return to standing. Do 10 reps and then repeat on the opposite leg; that’s one set.

  1. Donkey Kicks

Start on your mat with your hands and knees on the floor. Tuck your chin slightly into your chest. Keep your core tight and lift your left leg up toward the ceiling, as if you’re trying to press the bottom of your right foot into the ceiling. Your knee should maintain a 90-degree bend the whole time. Be careful not to arch your back or shift your hips as you move your leg. Hold, and then bring your leg back down to the starting position. Repeat for 12 reps and then switch sides; that’s one set.

 

 Full Body

  1. Burpee

Stand with your feet shoulder-width apart. In one fluid motion, lower your body into a squat (hinge at the hips as if sitting in an imaginary chair, holding chest and upper body upright), place your hands on the floor in front of your feet and jump your feet back so you land in a plank position. Then, jump your feet back to where they were near your hands and complete a powerful jump straight into the air. To make it more challenging, add a push-up before jumping up from the plank. If you’re a beginner, stand up after jumping out of the plank position (eliminating the jump into the air at the end). One set is 10 reps.

  1. Mountain Climbers

Start in a plank position. Engage your core as you lift your right leg slightly off the floor and bring your right knee toward the center of your chest. Return the right leg back to plank position as you switch sides, drawing your left knee into your chest. Continue switching back and forth at a quick pace for 30 seconds; that’s one set.

  1. Bear Crawls

Start on the floor with your hands and knees on the mat, keeping your back flat and your wrists beneath your shoulders. Lift your knees off the floor about an inch so your weight is being supported by your hands and toes. At the same time, step your right hand and left foot forward while staying close to the floor. Then move your left hand and right foot forward. Repeat up the length of the mat and then reverse directions (up and back down your mat is one rep), ideally for 20 reps; that’s one set.

How Fit Are You? A Fitness Test for Adults

Simple fitness tests – most of which you can do at home – will clue you in to your heart strength, balance, and flexibility and give you a blueprint for improvement.

You owe it to yourself to make fitness a priority. Physical fitness can help prevent more than 40 chronic diseases including potential killers such as diabetes, heart disease, obesity, hypertension, and even cancer.

But how do you know whether you’re fit? Your overall fitness is a measure of four physical abilities — endurance, strength, balance, and flexibility — and body composition or body mass index (BMI). BMI tracks height and weight only while a body composition test, which calculates your fat and lean muscle mass, is an excellent indicator of overall fitness. For a more hands-on approach, try these personal trainer-approved fitness tests to see how you stack up.

Endurance and Cardiovascular Fitness Tests

Your endurance level reflects the health of your cardiovascular system — your heart, lungs, and circulatory system.

The VO2 Max Test: When you exercise intensely, you’ll eventually reach a point when your body cannot breathe any harder to keep up. That’s your VO2 max — the milliliters of oxygen used in one minute per kilogram of body weight (ml/kg/min). The more oxygen that circulates throughout your body when you exercise, the fitter you are. This is a test endurance exercisers might want to determine how much oxygen they use during intense workouts, says Mario Serban, co-founder of the LA Training Room in Los Angeles and trainer of Dancing With the Stars contestants. Because the VO2 max test requires a special face mask and other equipment, it has to be administered by a professional, usually an exercise scientist or physiologist. Talk to your doctor about your heart health before pursuing a test.

The Step Test: A simpler way to test your cardiovascular strength is the step test, says Mark Reifkind, owner of Girya Russian Kettlebells in Palo Alto, Calif. To perform the test, you need a 12-inch-high step and someone to time you. Step on the block with your right foot and then with your left so that you’re standing on the step, facing forward. Reverse, going down with your right foot and then your left. Repeat this process at a consistent pace for three minutes. Rest in a chair for one minute. Then, take your pulse for six seconds and multiply that number by 10 to determine your heart rate for one minute.

The results will vary depending on your age and gender. For men ages 18 to 25, a 60-second pulse rate between 85 and 100 is average to above average; 84 or less is good to excellent, while 101 or higher is fair to poor. For men ages 46 to 55, a pulse rate of 93 or lower is good to excellent, while 113 or higher is fair to poor.

For women ages 18 to 25, a 60-second pulse rate of between 94 and 110 is average to above average; 93 or lower is good to excellent, while 111 or higher is fair to poor. For women ages 46 to 55, a pulse rate of 101 or less is good to excellent, while 125 or higher is fair to poor.

How to improve endurance: Get regular aerobic exercise. Try brisk walking, swimming, jogging, biking, climbing stairs or hills, or playing an active team sport, such as tennis or basketball.

Balance Test

Balance is a key ability for overall health as you age, and this simple test will help you determine where you stand.

The One-Legged Balance Test: Take off your shoes and socks and stand on a hard surface. Ask someone to time you. Close your eyes and lift one foot about six inches from the floor. Bend your knee and place your foot against the leg you’re standing on (if you’re right-handed, lift your left foot; if you’re left-handed, lift your right foot). See how long you can hold this position.

Do the test three times and average your times. You should be able to hold your balance for 30 seconds or more if you’re 30 or younger. As you get older, it’s normal for your time to go down. “If you’re over 65, I’d be happy with your being able to hold it for five seconds,” Serban says.

How to improve balance: Practice standing on one foot or walking heel-to-toe. Yoga and tai chi also improve balance.

Flexibility Test

This simple test measures your flexibility.

The Sit-and-Reach Test: Start by stretching your legs: Lie on your back and lift your right leg toward your chest and hold for 10 to 30 seconds. You can grab your thigh to get your leg closer to your chest. Repeat with your other leg. Then stretch your trunk: Sit up and stretch your legs out in front of you; bend your left leg at the knee so that your foot touches your right thigh, and then run your hands down your outstretched leg. Repeat on the other side. After a couple of stretches, take a brisk walk for one to three minutes.

Place a yardstick on the floor. With a piece of masking tape, mark the 15-inch spot. Sit on the floor with the yardstick between your legs. Your legs should extend straight with your toes pointing toward the ceiling and your heels at the 14-inch line mark, with your feet about a foot apart. Reach forward with both hands along the stick and see how far along it your fingertips reach. Repeat three times with five seconds of rest between each stretch. Write down the longest measurement. (The goal is to reach your heels.)

How to improve flexibility: Begin a regular program of stretching exercises that involves most of your joints. Include shoulder and upper arm stretches and calf stretches. Yoga and tai chi are also good for improving flexibility.

Strength Test

Muscular strength is key to being able to stay active.

The Sit-Up Test: Lie down on the floor and have someone time you. Count how many sit-ups you can do in 60 seconds. This drill will give you an idea of your core strength — the strength of your abdominal and hip flexor muscles.

Results will vary depending on your age and gender. The younger you are, the more you should be able to do.

For men ages 18 to 25, any number over 49 is excellent; 35 to 38 is average. For men over 65, any number over 28 is excellent; 15 to 18 is average.

For women ages 18 to 25, any number over 43 is excellent; 29 to 32 is average. For women over 65, 23 is excellent, and 11 to 13 is average.

How to improve strength: Start a weight-training program with free weights or weight machines. Target the major muscle groups, and challenge yourself by adding weight as you progress. An excellent discipline that focuses on developing core muscles is Pilates.

Moving Fitness to the Next Level

You can calculate your overall fitness score using the federal government’s President’s Challenge Adult Fitness Test. However, keep in mind that finding out your results the first time you do these tests isn’t as important as using them as a baseline and working to improve them with strength training and conditioning routines, Reifkind says. Repeat these fitness tests after a few months of conditioning to see how you’ve progressed.

“Think of improving your fitness level as a marathon — a long-term building process,” Serban says. “If you stick with it, you will see results.”

7 Tips to Help You Stick With Exercise When Managing Type 2 Diabetes

Often, starting a workout program for type 2 diabetes isn’t the problem; staying with the routine is. Try these tips from diabetes experts to keep you going strong.

Grabbing a workout buddy can help encourage you to fit in fitness.

There’s no doubt that regular exercise is beneficial for people managing diabetes. At the most basic level, exercise increases insulin sensitivity, research shows, which affects weight and blood sugar levels.

While a pandemic may seem like an inopportune time to start prioritizing physical activity, it’s anything but. The Centers for Disease Control and Prevention (CDC) reports that people with underlying health conditions, including those with diabetes are at higher risk for severe illness from COVID-19, especially among those whose condition isn’t well managed. Thus, there’s no better time to put your health first.

Why Exercise Is Important for Type 2 Diabetes Management

Insulin is a hormone made by your pancreas, and your body needs it to deposit glucose, which is the body’s main source of energy, into your cells, says Jill Weisenberger, RDN, CDCES, who’s based in Newport News, Virginia, and is the author of Diabetes Weight Loss — Week by WeekExercise helps train the body to use insulin better long term, Weisenberger says.

Exercising can be as simple as taking a walk — the trick is continuing to take those steps regularly to help you manage type 2 diabetes. Regular physical activity can help boost your weight loss efforts, and even a small amount of weight loss — just 5 to 10 percent of your body weight — can improve your A1Caccording to John Hopkins Medicine.

Regular exercise can help reduce blood pressure and cholesterol levels, which helps lower your risk of heart disease, says Matthew Corcoran, MD, CDCES, an endocrinologist with Shore Physicians Group in Northfield, New Jersey, and founder of the Diabetes Training Camp in Lancaster, Pennsylvania.

How Much Exercise Do People With Diabetes Need?

According to the American Diabetes Association (ADA), most adults with type 1 and type 2 diabetes need at least 150 minutes of moderate-to-vigorous exercise every week, spread over a period of at least three days, “with no more than two consecutive days of inactivity.”

If you’re physically fit and engage in high-intensity or interval trainings, you only need 75 minutes per week, notes the ADA.

It’s also important to incorporate resistance training two to three days a week, with at least one day in between workouts. You should also avoid prolonged sitting by getting up and moving or stretching for a couple of minutes every half-hour.

People with type 2 diabetes who incorporated both aerobic and strength-training exercises into their routine experienced improved blood sugar control after just 12 weeks, according to a study published in February 2015 in the Journal of Sports Medicine and Physical Fitness. Participants also reported increased energy levels and improved self-esteem.

RELATED: How Strength Training Can Benefit People With Diabetes

How to Stick With Your Exercise Plan

Knowing the many benefits of exercise doesn’t always make it easy to keep up with your workout plan. If you’re having trouble staying motivated, try these seven tips to maintain your momentum and make exercise a permanent part of your diabetes management routine:

 

  1. Take Baby Steps When Beginning an Exercise Routine

If you’re a couch potato who suddenly runs 5 miles on your first day of exercise, you’ll be sore on day two — perhaps with blisters on your feet and ready to throw in the towel. Instead, if you’re not used to being active, the ADA recommends starting slowly by walking 10 minutes each day at a comfortable pace. As your fitness levels improve, aim to add three to five minutes to your walking routine each week, until you reach a goal of 30 minutes of brisk walking, five days a week.

  1. Choose a Physical Activity You Enjoy Doing

You’re also more likely to stick with your exercise plan if it’s fun, invigorating, and suits your abilities. For example, if you don’t enjoy walking on a treadmill, it will be hard to stay motivated to step on it — and stay on it — every day. Yet, if you like walking briskly outside, as long as you have the proper gear for the weather, you’re likely to make time for it every day, Weisenberger says. Trying new activities can also keep fitness fresh and exciting, Weisenberger notes.

  1. Use the Buddy System to Increase Accountability

Live-stream an exercise class online, and do it with a friend. Having someone to exercise with helps pass the time more quickly and takes your mind off the effort you need to exercise, says Rob Powell, PhD, CDCES, assistant professor within the Department of Exercise Science and the Director of the Diabetes Exercise Center at Marshall University in Huntington, West Virginia, and exercise physiologist at Dr. Corcoran’s Diabetes Training Camp. Pick a buddy who will hold you accountable and encourage you to show up for your exercise session.

  1. Reward Yourself With Healthy Treats for Breaking a Sweat

Celebrate milestones, such as sticking to your plan for one week, one month, two months, and so on. Just don’t celebrate with food — use it as an opportunity to take your fitness goals to the next level. Treat yourself to an online shopping spree for new workout clothes, sign up for an online boutique fitness class (such as Peloton or obe), or the like.

  1. Formally Schedule Your Sweat Sessions

Block out the time in your daily planner, especially if you’re prone to letting the day get away from you. Seeing exercise on your daily to-do list reminds you that it’s a priority. If it helps, you can break your exercise routine up into smaller chunks throughout your day. Maybe 10 minutes before work, 10 minutes on your lunch break, and 10 minutes after dinner.

  1. Prep for Your Workouts a Day in Advance

Lay out your clothes for your morning workout before you go to bed at night — or even sleep in them. You can also pack your gym bag so you can just grab and go when you leave in the morning. “If your gym clothes are stuck in the back of your closet, you’re less likely to reach for them,” Dr. Powell says.

  1. Check Your Blood Sugar Before and After Exercise

This shows you how much exercise helps to improve blood sugar control. “When you see how your body reacts to different types of exercises and the length and intensity of your workout, it can motivate you to stick with what works,” Weisenberger says. Also, be sure to keep glucose tablets or juice boxes in your gym bag or locker so that you can address an episode of low blood sugar, should it happen while exercising — and stop if you feel shaky or anxious.

One Last Thing on Starting an Exercise Routine for Managing Diabetes

Getting into a regular exercise routine takes patience and determination, but don’t give up. When you start to see results of exercising regularly, you won’t want to stop — and that’s the greatest motivation of all.

Club’s SOP

Dear members,

While we are happy to see you back at our club, please do note that social distancing practices must be observed at all times. Kindly do not gather in groups around the club floor for chit chats.

Please proceed to take your showers after your workout or group exercise classes and exit the club soonest possible.

This is part of the SOP from Majlis Keselamatan Negara and Kementerian Belia Dan Sukan.

We trust that you will adhere strictly to the SOPs in place at our club and also by the Government.

Club’s SOP

Dear members,

A quick update to our club’s SOP as follows with effect from 17.6.2020.

1. All bookings must be made 24 hours in advance by calling us at 03 2148 2626. Please provide your FULL NAME, EMAIL ADD and CONTACT NUMBER. Confirmation email will be sent to you and thereafter no changes will be allowed to date or timing.

Members must present the confirmation email to our staff for entry.

2. Each member is only allowed to book 1 slot per day.

3. For attendance to Group Exercise Classes, pre-registration will be made available 20 minutes before each class. Members are not allowed to book for 2 back to back classes, to be fair to other members. Members are advised to spray, sanitize the equipment before and after used, leave the studio, shower and quickly leave the club.

4. Our CREW will be on hand to advice you about social distancing if we observe that there is no social distancing practices between you and your friends. In doing so, our staff may also ask you to leave the club immediately if you fail to adhere to our SOP strictly.

Remember that we are all in this TOGETHER! That is why we always say that #togetherwecan #flattenthecurve !!