Frequency: Build to 2 - 3x per week
|
|
Light walk, marching in place, arm circles, cycling
|
Start with some light cardio to get the body moving and warm.
|
|
Rest 30–60 seconds between exercises and 1–2 minutes between rounds.
|
|
|
|
15 reps. Targets legs and glutes.
|
|
Wall Push-ups (or Knee Push-ups)
|
10–12 reps. Targets chest, shoulders, triceps.
|
|
|
|
15 reps. Strengthens glutes, hamstrings, and lower back.
|
|
Bird-Dog (Slow & Controlled)
|
10 reps per side. Great for core and balance.
|
|
Reverse Lunges (Assisted if needed)
|
8–10 reps per leg. Builds strength and stability in legs.
|
|
|
|
20–30 seconds. Engages entire core.
|
|
|
|
10–12 reps. Targets calves and ankle stability.
|
|
Perform the workout 2–3 times a week to build consistency.
|
|
|
Focus on form over speed to prevent injury.
|
|
|
Progress by gradually adding reps, rounds, or duration.
|
|
|
|
|
Walk or stretch on non-strength days to stay active.
|
|
|
About the authors
Julie Vuksic is a registered dietitian and certified diabetes educator. She is dedicated to helping individuals achieve sustainable health through personalized nutrition, behavior change, and lifestyle support.
Recent articles
Weight Management
For Employers
A customer-centric approach to weight health
5/20/2025
Nutrition
Weight Management
For Employers
Beyond weight loss: the expanding research on GLP-1s
3/31/2025
Featured
Medications
Weight Management
Managing common side effects of GLP-1 medications
3/14/2025
Get the latest tips to your inbox!
The care your need to feel care-free
9amHealth gives you the tools you need to manage your prediabetes and type 2 diabetes with ease.
