Home exercise to regulate BLOOD PRESSURE and BLOOD GLUCOSE levels

in this video I provide you with a 27 minute workout to follow that can not only help regulate your blood pressure but it can also help to improve your insulin sensitivity hi everyone and welcome to exercise for health and if your blood pressure is above the ideal 120 over 80 or your hba1c that measures your average blood glucose level is above 42 or 6% then this workout will help you the program that follows will be suitable for you providing that one your rest and blood pressure is below 180 over 100 two if you are diabetic then you check your blood glucose levels before starting to ensure that they are between 7 and 13 mes per liter and depending on how your body responds to exercise you may need to have a snack available in case it drops three you have checked with your doctor or nurse if you're unsure it's is safe for you to take part and four you only do this once a day an it or something similar can be followed on 3 to 5 days of the week the exercises included in this program contain pairs of higher intensity resistance and moderate intensity cardio exercises as this has been shown to help regulate blood pressure after the exercise improve insulin sensitivity in the long term and reduce variability in blood sugar levels during and after the exercise however if you are diabetic it's really important to keep an eyee on your blood glucose levels for the following 24 hours after the exercise you will need some hand weights or dumbbells for some of the resistance exercises and I'll add this routine to our blood pressure playlist which I'll link to in the description below but with that out of the way let's go okay let's begin your warmup with a nice gentle walk on the spot so we're going to be doing the warmup for 6 minutes we'll just go through a variety of Mobility exercises and light cardio to bring your heart rep gradually before we go into the main workout so make sure you walking nice and Tall good posture let your arms swing a little bit just a nice steady Pace to get started good right let's turn that into a bit more of a March so I want to lift the knees up a bit higher and get a bit more of a swing of your arms from the front to the back so it's a slightly more exaggerated movement good okay let's bring it back down to a normal walk again but this time why you keep the feet moving I want you to get the shoulders to roll so I want you to lift both shoulders up towards your ears squeeze the shoulder blades back together and then let the shoulders drop back down so Circle them up back and round get as much movement as you can in both shoulders just so we're beginning to activate those upper back muscles those postural muscles good right next one we're going to do is we're going to do a toe tap to the front as we do the toe tap to the front we're going to do a pull or like a row in movement with the arms so we're going to lean back slightly so most of the weight is onto the back foot as you do that toe tap to the front pulling those elbows back squeezing the shoulder blades together good so let's switch that now to the opposite now we're going to do a a toe tap to the back as we push the arms to the front so most of the weight now is on the front foot as you do the toe tap to the back leaning the body forward slightly pressing those arms out in [Music] front good should be feeling the heart rate and the breathing rate coming up a little bit excellent right next one we're going to do a toe tap out to the side keep your elbows up in front of the chest and we're going to lift the elbows out to the side so we're getting like this wing arm movement with the elbows raising up as you do the toe Taps to the side so keeping the fist just in front of the chest good okay next one we're going to go into a box step but we're going to do it with the bicep curl bit of coordination for this one so as you go left right left right the arm comes up up down down so it's left right left right forward W forwards back back arm up arm up arm down arm down get your brains working a little bit while we're warming [Music] up good so this one's working the bicep muscles on the top of the arm let's work the triceps so we're going to do lean the body forward slightly and we're going to do a leg raise out to the back as we do a tricep kick back so keeping the body still just so we can isolate the hip joint as we do that hip extension so raising the leg back keeping the leg pretty much straight and as that leg goes back we're straightening both arms back behind you squeezing those tricep muscles good right let's go into rock climbing next so basically from there is we're going to reach up with one hand as the opposite knee comes up to the side and then the opposite arm will bring the elbow elbow down to meet that knee like your rock climbing good so knees coming out to the side elbow comes down to meet it Opposite arm reaches above the head brilliant okay let's get the body to twist next we're going to take a step back as we do that we're going to rotate the body the opposite way come back to the front take a step back rotate the opposite way so if I go right foot back I twist to the left left foot back I twist to the right so of steping back with that rotation of the spine good okay next one take the feet up nice and wi for this one hands on the side of the legs we're going to bend one knee slightly as we do that we're going to lean away from that one slightly the hand on the straight leg come back up and then go the opposite way so we're getting a slight leg movement with this lateral Bend of the spine good okay right bring the feet back in let's just go back to a walk so the first exercise we're going to do in the main part of the workout is going to be sumo squats now as we go through these exercises the resistance ones are going to be the harder ones the cardio ones are going to be slightly more moderate so they should be more of a recovery if you want to you can use some weights and I'm going to be showing you some weights for the sumo squats so just to show you what we're going to do is we're going to have the weights up just in front of the chest the feet are going to be out nice and wide and then we're just going to bend both knees making sure the knees are track in the alignment of the toes go as low as you can and then come straight back up again so as we're doing these weights exercises these resistance exercises we're trying to get a nice slow controll movement so get your weights if you want them set yourself up ready we're going to start in three seconds ready off we go so low and slow so we're activating a lot of muscles obviously in the legs but we're also working a lot of muscles in the core to keep control we're trying to make sure we get really good form stay really strict with your Technique go as low as you can just make sure that these knees don't collapse inwards so we're doing these exercises for 60 seconds and then after the resistance ones we'll only get 10 seconds rest before we go into the cardio one after the cardio one you get a slightly longer rest before we start the next resistance ones so this should feel quite intense really getting those muscles in the legs working should be feeling that on the top of the thighs we got 10 seconds left on this one keep it going if you can if you need to drop the weights that's fine just to keep the movement going last few seconds good right just drop the weights down if you've got them next one we're going to do is knee to opposite hand so we're just going to bring the knee up in front to the opposite hand ready off we go so as we're doing this is a more of a moderate intensity exercise it is cardio but think of it more like a recovery so this is kind of opposite to most of my other programs on the channel where the cardio ones are the more intense ones and the weights ones are more of a recovery this workouts the other way around so again we're going to do 60 seconds just a nice steady Pace just to maintain your heart rate and your breathing rate it's halfway through but this should feel slightly easier than the first exercise so we're not pushing it too much good keep that going we just got 10 seconds left on this one Well Done Right 20 seconds rest we're going to go into the push-ups next now I'm going to use my the end of my sofa for a support but if you want to do this against the wall then you can do the press against the wall make sure though that the elbows don't come out too high so keep the elbows quite close to the waist as they're Bend IN so set yourself up ready and off you go so again slow and controlled we working a lot of muscles obviously in the chest and the arms but we're also trying to activate a lot of core muscles which adds to the intensity to make it harder so a nice slow steady movement it doesn't matter how many reps we do within the 60 seconds we're just trying to keep the movement going if we can nonstop keep breathing with it breathe out as you push yourself back breathe in as you go back down we're halfway through on this one you'll feel the arms muscles and those triceps on the back of the arms the shoulders and the chest will start to work quite hard as we get closer towards the end keep it going if you can good 10 seconds left should be feeling that now last few seconds keep going good Well Done Right 10c recovery the next one we're going to do is leg curl and arm curl for the cardio so we're just going to be moving from left to right flicking the heel up to the bottom off we go so keep the elbows in tight to the waist just move them from side to side bringing the fists up to the shoulders and get the heel of the foot up as close you can to your bottom so keep the knee back try not to bring the knee forwards as you're bending it so we just try and isolate the hamstrings a bit more on the back of the legs but again this should feel slightly easier than the last one if we just keep a nice steady pace so it'll feel a bit more like a recovery halfway through this one good excellent just maintain that pace if you can slow it down if you need to if you find that you're not getting enough recovery in this minute just slow it down last couple of seconds okay 20 seconds recovery so the next one we're going to do again you can use weights but you don't have to if you don't want to is we're going to do a reverse lunge so we're going to take a big step back back foot on the ball of the foot Bend both knees and then bring that foot forwards and then do the opposite leg so grab the weights if you want them off we go step back lunge bring it forwards opposite leg step back lunge bring it forwards so there might be a slight lean forwards in the body as you're going down just so we can recruit these muscles around the hip and you just go as low as you feel comfortable if you find that that hurts your knees a bit then just limit the range of movement don't go quite so low down but again it's another one that's going to get these leg muscles working so you should be feeling that and this should feel more intense make sure you're maintaining good posture if you've got a hold of the weights don't let them pull your body down so keep your shoulders set back so you've got good posture as you're going up and down last few seconds should be feeling that now Well Done Right pop the weights down we're going to do half Jacks next so this is where we're going to go toe tap to the side both arms up off to go so again nice steady pace for this cardio bit that should feel slightly easier compared to those lunges good so after this one we're about halfway through the main part of the workout so how are you feeling now if you're feeling this is a real struggle slow everything down if you find it's easy then you can pick up the pace and work a bit harder in the cardio elements if you want to that's absolutely fine to get your heart rep higher just work to your level last few seconds on this one good right grab your weights again we're going to do the bent over row so you want your feet about a shoulder width wide you're going to hip hinge to your start position so push your bottom backwards keeping the head and the chest up and then it's lift squeezing the shoulder blades back lifting the elbows up bringing the weights into the waist and then drop back down off you go so slow and controlled there's a lot of other muscles working in the bent over row if you've seen my deep dive video on this one you'll know that anyway so a lot of core muscles working lot of muscles in the back of the legs the bottom lower back to try and make sure that you keep the body dead still so even though the movements with the shoulder blades and the arms try and focus on lifting those elbows up and back as far as you can get that squeeze at the top feel those muscles across the back working before you lower back down but you might also feel this in your bottom and the back of the legs that's okay if you feel it in your back make sure you're pushing your bottom up in the air behind you keep your head and your chest up last few seconds on this one good Well Done Right pop the weights to one side so next one we're going to do we're going to do a toe tap to the back as we do that we're going to do it with a front raise with the arms off you go so again think of this a bit more like a recovery so just doing that toe tap nice steady Pace if you're feeling that you've got more energy then obvious you can go quicker if you want to but if you're struggling with it slow it down good so we need to bring those arms up just to shoulder height and most of the weight should stay on the front foot as you do the toe tap to the back halfway through this one good maintain your pace if you can brilliant we've just got last 10 seconds on this one well done okay grab your weights again we're going to do a kickstand hip hinge next which is basically like an RDL remaining deadlift but we're going to be promly putting the weight on one leg so P one foot back so the back foots on the toes bend the front knee slightly and then think about pushing your hips and your bottom backwards as you go down and then come back up off you go so because we're promly doing this on one leg at 30 seconds when we get halfway we're going to switch the feet over to do the opposite side so think about pushing those hips back push the bottom backwards and then bring the hips forwards that's the movement the weight should be on the hand should be really close to your legs so it's like you're sliding the weights down your legs close you can to the knee before you come forwards get ready to switch okay so switch the feet over same thing keep the movement going so keep the head and the chest up as you're hinging at the hip so you can isolate the muscles on the back of the legs and the bottom on that one side most of the weight should be on this front leg so the back foot there's hardly any weight on it at all keep the head and the chest up shoulder blades back as you're going up and down push that bottom right back last couple of seconds good Well Done Right pop the weights to one side next one we're going to do a half squat so we're not going to down too low as you come up we're going to kick and P punch with the opposite hand off you go so half squat not going down too low as you come back up kick with one foot punch with the opposite hand so we're alternating oh getting confused now down punching kick half squat so not going too low with this half squat movement just allow the hips and the knees to bend a little bit and it's getting your brain working as you can tell as we do the punch and the kick when you come up to the top so if I kick left I punch right if I kick right or punch the left good keep that movement going again just find a pace that you can manage for the 60 seconds not going too low good last couple of seconds well done right we're in the last set so need your hand weights again going to go work into the shoulders now this is a front and side raise so essentially we're doing a front raise and a side raise about at the same time so one arm goes to the front as the other one goes up to the side then we switch ready off you go so try and maintain good posture with the body keep the body dead still as you're doing the movement with the arms if you find this is you find this in the back in the lower back all you do is just put one foot forwards one foot back as you do the movement that might help stabilize your spine a little bit so again slow and controlled that's halfway through so even though you should feel this predom in the shoulders but a lot of the core muscles are working keep that body still as you lift and lower the weight good should be feeling that in the shoulders by now last few seconds keep the body dead still keep that form strict Well Done Right pop the weights down last cardio one is we're going to do a step out to the side as we turn we're going to bring the arm round to the the front and then do the opposite way off you go so we're doing this arm swing coming round to the front as we step out to the side rotate the body slightly good and again just find that Tempo that you know you can sustain but this should feel easier than that last exercise that's halfway through good so bring in those feet together in the middle as you step out to the side swing that arm round to the front brilliant last 10 seconds well done right let's go into a cool down so nice gentle walk on the spot grab yourself a quick drink if you want one so we're going to do the cool down for about 6 minutes we just want the heart rate to slowly recover cover back down cuz that's the best way then to regulate your blood pressure hope you're feeling okay good just slow the walking pace down a little bit so just bring it down it's always a tendency after workout that you're on such a buzz you just want to keep it going at higher Tempo but be strict and disciplined with the cool down want to start to slow everything down want to find your breathing coming back to normal in the next few minutes let's do a side step touch so just going from left to right tap one foot to the other well done good okay let's bring the feet down to a stand still so they're about a shoulder width wide and just keep the body moving by moving the hips left and right and then we'll make circles with the hips so push them to the front to the side to the back to the opposite side then back to the front so we'll Circle the hips round in One Direction and then change direction let's go the other way brilliant okay bring it back to the middle relax your arms and then I just want you to twist the pelvis allowing the toes to come up on the back foot just let your arms swing around you so that's nice and relaxed so we U izing this as a relaxation exercise to bring your heart rate down good okay bring it back to the middle let's finish off with a few stretches we'll start with a back stretch so if you place one hand on top of the other roll the shoulders forward so you're trying to get the shoulder blades to pull apart and then push your arms out in front of you so you can feel the stretch around the top of the back so as you hold the stretch just try and breathe in and out in a nice deep relaxed Manner and release bring the hands behind you going to do a chest and shoulder stretch so pull the elbows back squeezing the shoulder blades back together and as you pull the elbows back you should for stretch across the front again slow deep relaxed breathing while you hold the stretch don't know about you but I Am leaking quite considerably okay let's do a tricep stretch next so we're going to bend the elbow bring the hand to the shoulder lift the elbow up and back use your other hand to just gently push it back if you need to to generate more of a stretch on the back of your arm good and then switch over same on the other side hopefully by now you're feeling as though your breathing's coming back to normal so use that as your focus try and get your breathing nice slow and deep try and relax okay right let's do some leg stretches take your feet out as wide as you comfortably can you're going to bend one knee just a little bit but then lean the opposite way slide your hand down the side of your straight leg to generate a stretch on that inner F and then swap over good bring the feet back in we're going to do a hamstring stretch next so just take one foot forwards in front of you just a short distance keep the front leg straight to the knee hands on the back leg push your bottom back up in the air until you can feel stretch down on the back of that straight leg and then switch the feet over same on the other side so make sure the front leg straight the knee hands on the back leg push your bottom back taking the body forwards feel the stretch on the back of that straight leg okay right last stretch we're going to do a front thigh stretch we're going to go up onto one foot for this one so you might want to hold on to something for support but grab hold of one foot try and get the heel of the foot up as close you can to your bottom and then pull that bent knee in towards the other one and back and that will get more of a stretch on the front of the thigh so stand up nice and Tall but keep pulling this knee in and back as you're trying to keep the heel up close to your bottom good and then switch over same on the other side great workout finished well done I hope you managed to get through this workout routine and feel better for it if you enjoyed it then please give it a like by clicking the Thumbs Up Button below and consider subscribing if you haven't already you can check out the description below for further information and ways that you can help support this channel but thank you so much for watching and until next time stay active and keep moving to feel better