Exercise for Diabetics

Hi, very, very nice day to all of you. So today I'm going to do with you exercises, diabetic, PCOS, insulin resistance, muscles activate. Insulin activity. So if we do this exercise, this means that direct insulin activity, functioning, we improve rather than taking a lot of insulin. So for all diabetics, PCOS, and obese people, let's get started. So we will first warm up. Warm up means So very slowly, up, up, toes stay and flat, toes stay and flat. Just keep moving and just start activating your calf muscles. And remember, smile on your face is very, very important. So, jithni devi exercise, smile. Yes, now let's start jumping. So jump on the same spot and count. We have to do sets of 10. And how many sets? 10 sets. So 1 done. 2. Perfect. 2 done. And the last one now. Done. So yeah, 10-10K sets for up. And now next exercise is jumping jacks. We all have done it in the school. And again, jump. Depending on whatever you can do. But for all those young people, do this. 10. So we have to do 3 sets of 10 each, right? And now let's pick up some weights. It can be a water bottle, it can be a dumbbell. Open up your legs a little. Stand like this. The distance between your two feet should be the distance of your shoulders, and make sure your feet are straight from the outside. Posture, shoulders Or upke pad same line me hone chahiye, or upke pad straight hone chahiye. And this is the way we will hold our dumbbells or water bottles, whatever we have. Now let's start. So very slowly, make sure upka shoulder se elbow bilkul stable rehne, koi movement nahi ho. So make sure, but always other important thing, when you take your hands down, so I'm sure I'm sub mountains. And we know Right, and that is the reason. So you have to do sets of 5, 3 times, and finally, so this is your first exercise for upper body. Now Just change the way you hold your dumbbells. And yes, the other side up, the other side down, the other side up, the other side down. 2, 3. 4 and 5. Perfect. Yes, now the next exercise. So we will combine both. We will shift the direction here. Before that, we will do both with both the arms together. Yes, so don't know, arm say 5, 5, 6, 10, 3, 4, 5. Now in the different position. 1, 2, 3. Please remember, shoulder, elbow, arms. Yes. Perfect. And now next, we will combine these two. So change the position here. When you reach the shoulders, now change the position here. You all know, key breathing, we focus. And then we will come down, we will exhale, and abdomen under. Again, abdomen, and abdomen under. Yes, perfect. So now you will bend your knees. So you will bend your knees like this. I, I'm going to put one thing here. Yes, so And now please move like this. Now on the other arm. Yes. Put your hand here, bend your knees. Remember, have support here. Put your elbow here. And now, yes, if you take it down, bring it up. Take it down, bring it up. 4, slowly, 5. So you have to do 3, 3 sets of this. Perfect. Yes. So how are you feeling? Good? Yeah, let's continue. So we'll now do squats. 4, 5. So for those, 5 squats, can you So feet will go up to shoulders distance, and you can— yes, you can take the support of the wall. Just touch from your back and hold yourself for the time you can hold. So muscles, but that is what we need. Why? So if your GLUT4 receptors are low, they will become bigger. And insulin which is secreted here, both tie up with the cells and give energy. So if you want to increase your insulin, this exercise will do it for us, right? So now we are going to come on the lower back. From the other side now. So, comfortably knees. So I've just sat down like this, right? But my back— so make sure that your back is straight. And don't go too deep if you are not able to stand up. And do 5, 5 cycles of 5 each leg, 3 times. Perfect. Now the next exercise, so Open your legs a bit more because now what will happen is with this posture the focus will come here on the inner side of your legs and we will do the same exercise, right? Because this exercise now the focus is on the inner legs. 5. Perfect. So we have to do it with our legs open equal to our shoulder, and also then a little more so that we can, yeah, stretch both sides. Perfect. Now let's come to core muscles. So I will want you to take out the mat and— perfect— and lie down on this mat. I— yes, so lie down on this mat. Perfect. So fold your legs near your hips, just keep some distance between your legs. And now you have to get up so that your arms try and touch the foot. 4, 5, 6, 7, 8, 9, and 10. Wow! So the moment you've done this, we are going to do the second version of the same exercise in sets of 10. So 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Wow, I could just go on continuing. So take a deep breath in. And take a deep breath out. Wow! And I'm sure all of us have cycled when we were young. So, modified cycling, right? So we are going to just move our chest up, but it has to be straight. The neck and the back has to be straight. You can check it. And yes, you are ready. So just do this cycling, move up as much as you can. The more you move up, the more you move, the more is your core muscle strengthening happening. And now just make this into a twist. So, and make it fun, friends. This is not a punishment. This is musty. Yes, just become a child. And they want— right. And now slowly lie down and take a deep breath. Perfect. And now Hold your hands like this. Imagine you have a 1 kg water bottle in your hand, and now slowly move with this side and this side. Yes, you can fold your legs and keep your feet up. Keep your head up. As much as you can. Perfect. I am feeling a full stretch on my abdomen, and I know you will feel too. Wow, perfect. Slowly come back to shavasana and take a deep breath. Wow! And now we will turn upside down. We will lie on our stomach, right? And all those guys who know how to do push-ups, right, you please do your normal push-ups. For all those who don't, just— yes, sit like this. And now Let's do half push-ups. So yes, yes, 3, 4, 5, 6, 7, 8. 9, 10. Super! Now before we come to our normal pose, let's do cow and camel pose. Yes, this is an amazing exercise. Fold. And remember, breathing flow, inhale, exhale, inhale, exhale. And now come back and we will go in the Child pose. So child pose, we all know it. Take your hands up and come down. This is an amazing pose for any abdominal problem. Why? Because it actually massages your abdominal organs. And come back to normal. And now fold your thumbs in, put it on your abdomen, and just go down again and up. Exhale and inhale. Exhale. And inhale. Wow! How are you feeling? I am feeling great, and I'm sure you are feeling good too. Perfect! Now before we end, we will do 2 more exercises, right? So let's do this. Take your one leg at the back, put your other leg here, bring your arm here and hold your knee. Twist around and just look at your back. Twist as much as you can. This is a very simple exercise, but it is very, very helpful. Exhale and come back. Perfect. Now the same thing on the other side. Take your arm like this. Perfect. Take your hand back, hold your breath, and slowly come out. So do this thrice. And now we will do some breathing exercises. So take a deep breath in. We'll take 3 deep breaths in and 3 out. You can put your hands on your knees like this, or you can put your hands on your knees like this, with your hands like this— first finger and the toe together. So we'll do 2 exercises here. First we will do a lom bilom, and then we will do bhambri, and we will close with chanting of Om. Ready? Perfect. So let's start. So we'll use these 3 fingers. On the right nostril, we'll put our thumb. On our forehead, we'll put the first finger, and the third finger on our right nostril. So let's inhale from our right, and when we inhale, the abdomen has to come out. Hold your breath here, and now exhale from the left. Now inhale from the left. Perfect. So do this 15 times every day. I've done it 3 times, but you have to do it 15 times. And now we'll do Bhambri Pranayama because it actually stimulates and increases the frequency of a body. So your thumbs in your ears and your hands like this. Slowly open your eyes, rub your hands and put them in front of your eyes. Ears, neck, back, legs, and you are fully charged now for an amazing day. And now we will end with chanting of Om. We all know Om is the most powerful word which we can chant. Om, A-U-M, the name itself says what all it does. So let's do it. We'll do it 3 times. Please do it with me. Close your eyes. Deeply inhale slowly. Om. Slowly open your eyes and you can say whatever you want to pray. I thank all of you for joining me in this journey and making India a healthier country. Thank you. If you have any questions, feel free to ask. Thank you and have a great day.