I know I need to exercise, but...

▲ Difficult to allocate a long time or

Worried about getting injured from exercising with incorrect posture

▲Prepared for readers who don't know what exercise to do. It's a 'one-page workout' that you can follow immediately by looking at just one picture.

The first exercise is 'Squat & Shoulder Extension,' which can help maintain stable blood sugar levels just by doing it during spare moments. The difficulty level is 3 out of 5 stars, so it's not difficult. I learned about it with the help of Kim Gyunam, a fitness instructor from the health management integrated platform 'Kwat.'

◇ Following the squat shoulder extension

▶Action

First, spread your feet about shoulder-width apart. Extend your arms straight forward at shoulder height. Pull both arms behind your body to prevent your elbows from bending, while bending your knees and hips. At this time, if the hips do not bend properly, it can put strain on the knees, so you should focus on whether your pelvis is bending well while performing the movement. The hip joint is the point where the pelvis and legs meet. Lower yourself until your knees are bent at a right angle. Place your weight on your heels. You should feel the muscles in your hips and thighs engaging. Inhale when sitting down. Then, press the entire sole of your foot firmly against the floor and stand up. Straighten your hips and knees, and lift your heels slightly off the floor as if on tiptoe. At the same time, extend your arms upward as if cheering. Your calves, thighs, hips, and abdominal muscles should be engaged. Exhale.

▶Number of exercises and rest time

Perform 20 repetitions per set, five times a day (a total of 100 repetitions). If doing 20 repetitions at once is difficult, lower the goal to at least 10 repetitions per set. Gradually increase the number of repetitions over time. After completing one set, wait until your breathing has recovered enough to comfortably converse with the person next to you before starting the next set.

Posture to be careful of

First, keep your upper body upright to prevent your back or shoulders from leaning forward during the movement. If your back or shoulders lean forward even though your knees are not bent to a right angle, it is better not to go any lower. Repeating the movement while leaning forward can put strain on your lower back. In this case, widen your stance to shoulder width or more to perform the movement. A narrower stance causes the hips to excessively shift backward, naturally lowering the upper body and causing the lower back to arch. When lowering, ensure that your knees do not cave inward. The correct posture is to keep them apart outward. If your knees cave inward, the friction between the kneecap, which is the bone in front of the knee joint, and the thigh bone (femur) increases, raising the risk of knee pain. Maintain contact of the entire sole with the ground throughout the movement.

Difficulty adjustment

If the difficulty is too low and there is no stimulation in the thighs or hips, wear the band on both knees and perform the movement.

◇Best value for maintaining blood sugar

▶Point 1. Complex Exercise

Exercise is very effective in maintaining blood sugar levels. In fact, the American Diabetes Association and the American College of Sports Medicine have announced that regular physical activity is an important factor in preventing diabetes. Both aerobic exercise and resistance training improve blood sugar through different mechanisms, and squats & shoulder extensions are combined exercises that can provide the benefits of both aerobic and resistance training at once. Aerobic exercise is

▲Promotes the utilization of glucose in muscles

▲Enhances insulin sensitivity, a hormone that lowers blood sugar

It is known to increase the density of mitochondria within muscles and their oxidative capacity.

Resistance exercise increases muscle mass and boosts blood sugar consumption. It is also reported to be effective in reducing visceral fat. Combined exercise allows you to experience the benefits of both types of exercise.

▶Point 2. Moderate-intensity exercise

After doing squats and shoulder extensions, you will be out of breath and only able to speak a few short sentences with the person next to you. This is because it is a moderate-intensity exercise, and for stable blood sugar control, moderate-intensity exercise that is not highly stressful is sufficient. It is more effective for reducing body fat, blood sugar, and blood pressure. The proportion of nutrients consumed varies depending on the exercise intensity, and during moderate-intensity exercise, fat is primarily used as the main fuel for metabolism.

It takes some time after exercise for fat to increase its proportion as an energy source, but high-intensity exercise makes it difficult to maintain this period. In fact, a research team from Inha University’s Department of Sports Science conducted a study on 51 diabetic patients, measuring blood sugar responses after exercise, and found that moderate-intensity exercise resulted in higher blood sugar utilization than high-intensity exercise. You can verify whether your exercise is moderate intensity by checking your heart rate.

Moderate-intensity exercise is about 60-75% of your maximum heart rate. The maximum heart rate is calculated by subtracting your age from 220. Vigorous high-intensity exercise can temporarily increase blood pressure and blood sugar levels, so people with diabetes or cardiovascular disease should be especially cautious.

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