23/07/2025
WHY LEG EXERCISES HELP IN DIABETES REVERSAL:
1. Leg muscles are the largest in the body – engaging them boosts glucose uptake and improves insulin sensitivity.
2. Improves blood circulation to lower limbs – especially important in diabetes to avoid nerve damage and foot ulcers.
3. Burns glucose even without insulin (via GLUT4 activation).
4. Builds muscle mass, which stores more glycogen and stabilizes blood sugar.
5. Improves mood and energy, reducing cortisol and stress (which spike sugar).
LEG EXERCISE 1: CALF RAISES
How to do:
Stand straight, feet shoulder-width apart.
Slowly lift your heels off the floor, balancing on your toes.
Hold for 2–3 seconds, then lower heels back.
Repeat 15–20 times, 2–3 sets daily.
What it does:
Activates calf muscles and improves blood flow.
Enhances metabolism in lower limbs.
Lowers insulin resistance and helps with neuropathy prevention.
LEG EXERCISE 2: BODYWEIGHT SQUATS
How to do:
Stand with feet shoulder-width apart.
Slowly bend your knees and lower your body like sitting on a chair.
Keep chest up and back straight.
Go down as far as comfortable, then return.
Do 10–15 reps, 2–3 sets.
Benefits:
Engages glutes, thighs, and calves.
Increases insulin sensitivity.
Supports pancreas function indirectly by muscle glucose use.
LEG EXERCISE 3: LEG EXTENSIONS (CHAIR VERSION)
How to do:
Sit on a chair, back straight.
Extend one leg straight in front, hold 5 seconds.
Lower and switch to other leg.
Repeat 10 times per leg.
Benefits:
Easy for elderly or obese people.
Strengthens quadriceps.
Stimulates muscle-glucose interaction.
LEG EXERCISE 4: BRIDGE POSE (YOGA STYLE)
How to do:
Lie on your back, knees bent, feet flat.
Raise hips up towards ceiling.
Hold for 5–10 seconds, lower down slowly.
Repeat 10 times.
Benefits:
Engages hamstrings and glutes.
Promotes blood sugar regulation.
Opens root and sacral chakras (if doing energy healing too).
DAILY ROUTINE (15–20 MINUTES)
Time Exercise Reps
Morning Calf Raises 3 sets x 20
Morning Squats 3 sets x 15
Evening Chair Leg Extensions 2 sets x 10
Night Bridge Pose 2 sets x 10
BONUS TIPS:
Do barefoot on grass to ground energy (good for diabetes healing).
Combine with deep breathing (Pranayama) for oxygenation.
Use affirmations like: “My legs are strong and help me walk toward healing and vitality.”
Hydrate well and stretch after the exercises.
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