Since the beginning of the pandemic, several aspects of life have actually become much more convenient. As options closed down around us, more and more people started finding ways to get their needs met from home – including their workouts. 

While gyms and exercise classes are largely back in session, we now have more at-home options than ever before. You can still go out to get your workout in, but having options for when money or time is tight is a fail-safe against falling off track. 

Why Home Exercise is a Good Option for People with Diabetes 

Getting moving is one of the most important things you can do for diabetes treatment, but unfortunately, exercise often comes with its own set of obstacles. If it's an exercise class you want to join, will they have class times that fit your schedule? What if there's traffic and you can't make a class?

If it's a personal trainer you're looking for, how many times per week will you be working with them? And how much does that cost?

Having an in-home exercise regimen is one of the best ways to ensure that you actually get your workout in, regardless of what the day throws at you. 

Some of the benefits of a home exercise program include:

Save Money 

An average fitness class costs about $20 per class, while gym memberships seem to hover (on average) around $100 per month. Add in a personal trainer at $100 or more an hour, and you're looking at several hundred dollars per month just to get your workout in. 

Working out from home is a free way to get moving, and as mentioned, there are endless workout videos you can find online to keep you entertained.

Stay On Track

When the time to work out rolls around, it can become very easy to make excuses as to why "today isn't a good day." Traffic? Do you have to make dinner? You have a call that's going over, and you're going to miss class?

When you workout from home, all of those excuses fall away. 

The convenience of having an at-home workout plan means that you're much more likely to reach your goals and stay on track. It also saves you time that might be spent dealing with traffic to and from the gym. 

Essentially, working out from home is a no-excuse tactic for getting you into shape. 

Stay Safe

These days many people are opting to avoid crowded public spaces in an effort to stay healthy. Although we're seeing a shift in COVID, it's still out there, and people are still getting sick. Gym and exercise classes tend to be a place where a lot of bacteria can get passed around, which makes these options a potential hotbed for viruses. 

Working out from home is a simple way to avoid a potential run-in with some unwanted bacteria. 

6 Home Exercise Activities To Help You Stay Fit 

Today, it's more convenient than ever to find at-home workout programs, as YouTube and other social platforms are loaded with options. Whether you choose to follow a workout program from your favorite fitness influencer on Instagram or you've tapped into a YouTube channel that offers a variety of exercise options, the options are truly endless. 

With that in mind, one of the major benefits of at-home workouts is that you don't need to buy a bunch of exercise equipment in order to stay fit. Here are six simple at-home workout options that will keep you moving and feeling food – hassle-free. 

#1 Yoga

Yoga is becoming increasingly popular not only as an exercise practice but also as a way to get in tune with your body and calm your mind. Research shows that yoga may be especially beneficial for people that are managing conditions like diabetes as it has a positive impact on several systems, including psychological, neurological, immunological, and endocrine[].

#2 Calisthenics (Body Weight Exercises) 

Calisthenics are excellent at-home exercises as you don't need any equipment, and you can do them anywhere. Some examples of calisthenics include:

  • Squats
  • Push-ups
  • Crunches
  • Lunges
  • Planks 

You can find guided workout videos with different sets of calisthenics, or you can even create your own routine by researching some options online.

#3 Home Cardio

Home cardio can look different depending on your current fitness level. For example, if you're just starting out, you may go for a 20-minute brisk walk to get your heart rate up. Otherwise, you can find home-cardio workouts that include more rigorous movements like jumping jacks, burpees, running in place, and high-knees. 

You can even run up and down your stairs to really get your heart rate going (as long as it won't drive your family or roommates crazy). 

#4 Pilates

Pilates is a great option if you want to strengthen your body while also improving flexibility. The targeted postures and movements that you'll engage in with Pilates are meant to increase muscle strength and endurance while improving posture, flexibility, and balance[]. 

For this reason, Pilates acts as a fantastic adjunct to any other type of exercise that you engage in. It's also a great at-home workout option because it typically doesn't require any fancy equipment. 

#5 HIIT Workouts 

HIIT (High-Intensity Interval Training) provides a quick and efficient workout that will get your heart rate soaring. 

In general, HIIT workouts tend to be geared toward people that have been working out for a while, as this type of exercise is more intermediate. With that being said, there are all different types of HIIT workouts, so you can find beginner HIITs that will get you in shape for more challenging versions. 

One of the primary benefits of HIIT workouts is that they typically last about 15 to 20 minutes, and they provide a huge bang for your exercise buck. These types of workouts are said to jump-start your metabolism (to help with fat-burning), and may even improve blood pressure[][].

#6 Resistance Band Workouts

Although this type of workout requires some equipment, resistance bands are small enough to fit in a drawer, making them an excellent add-on to your at-home workout routine. Many people also enjoy resistance bands because they travel very easily, which means you can take them on trips to make sure you don't miss a workout while you're out of town. 

Resistance bands are incredibly versatile and can be used to enhance strength training, improve flexibility, assist in stretching, and even pump up your cardio routine. 

How Home Exercises Can Help With Diabetes Treatment

A well-rounded diabetes and prediabetes management plan will always include lifestyle adjustments. Along with the use of a glucose and ketone meter, diet and exercise play a significant role in managing and sometimes even reversing diabetes.  

If you're like most people, you don't intentionally avoid exercise – you just have a hard time fitting it into your busy schedule. That's why having some at-home workout options is so vital. 

Why exactly is exercise so important for diabetes management?

Along with reducing your risk for other metabolic conditions like cardiovascular disease and obesity, exercise directly impacts the way your cells use glucose. As your cells become hungrier for energy when you exercise, they create more "doors" for glucose on the cell membrane. This increases the cell's sensitivity to insulin, which in turn helps to keep blood sugar in balance[][][].

Working out at home makes it easier to sneak workouts in, which means that you'll be much more likely to hit your goals and stay on track. This doesn't mean that you shouldn't work out at the gym or go to an exercise class, but it gives you an alternative when those options aren't available. 

The Takeaway

Exercise is an essential aspect of diabetes management, whether you're working out at home, at the gym, going to a class, or taking a nice long hike in the woods. At the end of the day, the important thing is not how or where you're exercising but rather that you're getting your workouts in. 

If you want to learn more about how to manage diabetes and prediabetes, check out the BioCoach Program. At BioCoach, we provide guidance for your journey with options that will fit into anyone's lifestyle.


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  2. Kloubec, June. "Pilates: how does it work and who needs it?." Muscles, ligaments and tendons journal 1.2 (2011): 61.
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