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  • Exercise and Bed-Time Snacks For Diabetes and Healthy Weight Loss

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    arshad
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    The document provides an exercise routine consisting of 12 exercises including warm up, cardio, and strength training exercises to be done in 3 sets of 15 repetitions each. It also lists 8 healthy bedtime snack options that are low in sugar and calories like mixed vegetable salads, hard boiled eggs, nuts, roasted chickpeas, apple with peanut butter, and Greek yogurt.

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    Exercise and Bed-time Snacks for Diabetes and Healthy Weight Loss (1)

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    The document provides an exercise routine consisting of 12 exercises including warm up, cardio, and strength training exercises to be done in 3 sets of 15 repetitions each. It also lists 8 healthy bedtime snack options that are low in sugar and calories like mixed vegetable salads, hard boiled eggs, nuts, roasted chickpeas, apple with peanut butter, and Greek yogurt.

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    7 views2 pages

    Exercise and Bed-Time Snacks For Diabetes and Healthy Weight Loss

    Uploaded by

    arshad
    The document provides an exercise routine consisting of 12 exercises including warm up, cardio, and strength training exercises to be done in 3 sets of 15 repetitions each. It also lists 8 healthy bedtime snack options that are low in sugar and calories like mixed vegetable salads, hard boiled eggs, nuts, roasted chickpeas, apple with peanut butter, and Greek yogurt.

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    © All Rights Reserved
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    of 2

    Exercise and Bed-time snacks

    Exercises ( Please search in YouTube)


    1. Warm up(Including breathing exercise)

    2. Walking for 5000-10000 steps

    3.Jumping jacks- 45 (15 rep-3 sets)


    4.Side bending- 45 (15 rep-3 sets)

    5.Bridging-45 (15 rep-3 sets)

    6.Russian twits-45 (15 rep-3 sets)


    7.Step ups-45 (15 rep-3 sets

    8. High knee-45 (15 rep-3 sets)

    9.Flutter kicks- 30 (10rep- 3 sets)

    10.Elbow to knee crunches- 30(10rep- 3 sets)

    11.Planks
    12.Push ups

    13.Squates

    Bed-time snacks
    carrots, tomatoes and cucumber slices mixed salad.
    A hard-boiled egg: with mixed vegetables
    A handful of nuts: Almonds, Walnuts, Brazilian nuts, Peanuts
    Popcorn: No flavor
    Roasted (No oil) chickpeas ( White kadala)
    Sliced apple and peanut butter : Spread on homely prepared peanut or almond butter(
    Not ready made) and slices of apple
    Sugar-free Greek yogurt: Yogurt mix with almond, walnuts or pumpkin, sunflower seeds

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