Diabetes is a condition that impairs the body’s ability to process

blood glucose, otherwise known as blood sugar. Type 2 Diabetes,

which is more common, usually occurs in people over 40 and is called

adult onset diabetes mellitus. It is also called non-insulin-dependent

diabetes mellitus. In Type 2, your pancreas makes insulin, but your

body does not use it properly. The high blood sugar level often can be

controlled by following a diet and or taking medication, although some

patients must take insulin. This mini brochure contains a background

information about how exercise and proper diet combined together to

help not just lowering the blood sugar level but also improve our

DETAILED WORKOUT AND DIET PLAN FOR A healthy lifestyle, this also contains a detailed 4 weeks workout plan and

diet plan for type 2 Diabetic person and the target muscle involved
PERSON WITH TYPE 2 DIABETES
during the workout.
Presented by: DOLOCANOG, MELLINJAN M.

MSU-IIT CED-PE 0
 INTRODUCTION OF EXERCISE AND ITS CONTRIBUTION TO A PERSON WITH TYPE 2 DIABETES

Exercise has so many benefits in our overall health, but as a person with Diabetes it makes it easier to control your blood glucose (blood sugar)
level. People with type 2 diabetes have too much glucose in their blood, either because their body doesn’t produce enough insulin to process it, or because their
body doesn’t use insulin properly (insulin resistant). Exercise can also help people with type 2 diabetes avoid long-term complications, especially heart
problems. People with diabetes are likely to develop blocked arteries (heart disease), which can lead to a heart attack or stroke. Exercise helps keep your heart
healthy and strong. Plus, exercise helps you maintain good cholesterol and that helps you avoid high cholesterol and the build-up of plaque that may block the
blood from passing easily through your arteries.

Diabetes is really hard for our body to control our blood sugar so it is important that we do things like exercise and eating well to control our blood sugar
level. Good exercise goes hand in hand with a good diet plan. Along with diet, medication and testing our blood sugar, exercise is vital in managing our glucose.
In fact, it’s important as the oral medication, pill or the insulin we take.

Exercise can be an ideal pill or medication because it helps to lower the sugar, cholesterol and the blood pressure. If people are more active in engaging
exercise, it is very possible that they can reduce the medication or insulin usage or perhaps even eliminate them.

Lowering blood sugar improves: Safety tips while exercising:

 Heart 1. Exercise with someone who knows you have diabetes and knows what to do if you
 Protects your eyes have a low blood sugar reaction.
 Feet 2. Test your blood sugar often so you know how your body reacts to exercise.
 Nerves
 Kidneys

Things to consider before doing exercise: NOTE: Always consult with your Physician before engaging
 Don’t ignore pain in this exercise program. Always test your blood sugar before
 Examine your feet regularly and after exercise.
 Drink water before, during and after exercise
 Have some carbs and sweets available in case your blood sugar drops.

MSU-IIT CED-PE 1
 WE
TARGET
AREAS
SUNDAY
FULL
MONDAY

CARDIO
EK
TUESDAY

STRENGTH
WEDNESDAY

ACTIVE
THURSDAY

FULL BODY
FRIDAY

ZUMBA
SATURDAY

CHAIR BASED
REST
Warm up: Warm up:
1 REST (CARDIO+STRENGTH+CORE)

Warm up:
EXERCISE
Warm up:

FULL REST DAY

ACTIVE REST DAY

L * In place march - 1 min * Jumping Jacks – 30 reps * In place march - 1 min * overhead clap – 25 reps
O * arm swing – 10 sec front, 10 * Arm stretch – 10 sec each * arm swing – 10 sec front, 10 A* Shoulder rotation – 10 reps
sec back, 10 sec side swing side sec back, 10 sec side swing
W
* chest pump – 10 reps * Arm swing – 10 sec each
E* Chest pump – 20 reps
* Low impact boxer punch 25
E * In place march – 1 min side Full body exercise: Rsec
* Leg stretch – 10 sec each
R side
(First and second set)
O
25 reps each, 15 sec off (3 * Boxer punch – 25 sec Full body seated exercises:
sets) * Front lunges - 25 reps B* Seated shoulder circles – 25
E 25 reps each, 15 sec off (3
* Hip abduction – 15 reps each reps
Cardio exercise:
sets)
side
I * Seated Knee raise – 25 reps
X
* Standing mountain climbers – * Hamstring curl – 15 reps Ceach side
T 25 reps Strength exercise: each side * Seated Quad Extension – 25
* Airplane Lunge – 25 reps reps
R * Calf raises - 25 reps
* Sumo squat w/ lunge – 25
I * Wide stance calf raises – 25
reps
(Third set) Z*reps
Seated reach forward – 25
reps * Leg raises – 15 reps/ side
M * Squat up and down – 25 reps * Squat pulse – 25 reps
* Plank – 25 sec U* Seated Ab twist – 25 reps
* Side Step Squat – 25 reps each side
* Jumping Lunges – 25 reps
I
* Reverse Lunge – 25 reps
* Mountain climber – 25 sec M* Seated Shoulder shrugs – 25
* Squats – 25 reps reps
T Cooldown: *Curtsy lunges – 25 reps B* Seated Bicep curls – 20 reps
* Glute bridges – 20 reps
I * 30 min light aerobic zumba * Modified Burpee – 20 reps Aeach side
Cooldown:
E Cooldown: Cooldown:
* 15 min Full body stretch * 15 min Full body stretch
S * 15 min Full body stretch

MSU-IIT CED-PE 2
 while marching in place

WE
EK
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
TARGET SUNDAY
AREAS FULL CARDIO STRENGTH ACTIVE FULL BODY ZUMBA CHAIR BASED
REST
Warm up: Warm up:
2 REST (CARDIO+STRENGTH+CORE)

Warm up:
EXERCISE
Warm up:

FULL REST DAY

ACTIVE REST DAY

U * In place march - 1 min * Jumping Jacks – 30 reps * In place march - 1 min * overhead clap – 25 reps
P * arm swing – 10 sec front, 10 * Arm stretch – 10 sec each * arm swing – 10 sec front, 10 A* Shoulder rotation – 10 reps
P sec back, 10 sec side swing side sec back, 10 sec side swing
E* Chest pump – 20 reps
E * chest pump – 10 reps * Arm swing – 10 sec each * Low impact boxer punch 25
R * In place march – 1 min side Full body exercise: Rsec
* Leg stretch – 10 sec each (First and second set)
side O
25 reps each, 15 sec off (3 * Boxer punch – 25 sec Full body seated exercises:
E sets) * Front lunges - 25 reps B* Seated shoulder circles – 25
15 sec off (3 sets) reps
X * Hip abduction – 15 reps each
I * Seated Knee raise – 25 reps
Cardio exercise: side
T * Arm circles – 25 reps front Strength exercise: * Hamstring curl – 15 reps Ceach side
R and back * Wall push ups – 25 reps each side * Seated Quad Extension – 25
* Shadow boxing – 25 sec * Hand walkouts – 25 reps reps
I
* Overhead clap – 25 reps * Push ups – 15 reps (Third set) Z*reps
Seated reach forward – 25
M * Battle ropes – 25 reps * Side Step Squat – 25 reps * Leg raises – 15 reps/ side
I * Lying front raise – 25 reps * Side push ups – 10 reps * Plank – 25 sec U* Seated Ab twist – 25 reps
each side
each side
T * Jumping Lunges – 25 reps * Mountain climber – 25 sec M* Seated Shoulder shrugs – 25
each side *Chair triceps dip – 25 reps * Squats – 25 reps reps
I * Glute bridges – 20 reps
B* Seated Bicep curls – 20 reps
E Cooldown: Cooldown: * Modified Burpee – 20 reps Aeach side
* 30 min light aerobic zumba * 15 min Full body stretch Cooldown: Cooldown:
S

MSU-IIT CED-PE 3
 * 15 min Full body stretch

WE
EK
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
TARGET SUNDAY
AREAS FULL CARDIO STRENGTH ACTIVE FULL BODY ZUMBA CHAIR BASED
REST
Warm up: Warm up:
3 REST (CARDIO+STRENGTH+CORE)

Warm up:
EXERCISE
Warm up:
FULL REST DAY

ACTIVE REST DAY

L * In place march - 1 min * Jumping Jacks – 30 reps * In place march - 1 min * overhead clap – 25 reps
O * arm swing – 10 sec front, 10 * Arm stretch – 10 sec each * arm swing – 10 sec front, A* Shoulder rotation – 10
sec back, 10 sec side swing side 10 sec back, 10 sec side reps
W
* chest pump – 10 reps * Arm swing – 10 sec each swing E* Chest pump – 20 reps
E * In place march – 1 min side R* Low impact boxer punch
* Leg stretch – 10 sec each Full body exercise: 25 sec
R side O
25 reps each, 15 sec off (3 (First and second set)
sets) * Boxer punch – 25 sec BFull body seated
E 25 reps each, 15 sec off (3 * Front lunges - 25 reps exercises:
Cardio exercise:
sets)
* Hip abduction – 15 reps
I* Seated shoulder circles –
X 25 reps
* Standing mountain climbers each side C* Seated Knee raise – 25
T – 25 reps Strength exercise: * Hamstring curl – 15 reps
* Airplane Lunge – 25 reps each side reps each side
R * Calf raises - 25 reps
* Seated Quad Extension –
* Sumo squat w/ lunge – 25
I * Wide stance calf raises – 25
reps Z25 reps
reps (Third set)
M * Squat up and down – 25 * Squat pulse – 25 reps * Leg raises – 15 reps/ side U*25Seated
reps
reach forward –
reps * Side Step Squat – 25 reps * Plank – 25 sec
I
* Jumping Lunges – 25 reps * Reverse Lunge – 25 reps
M* Seated Ab twist – 25 reps
* Mountain climber – 25 sec each side
T *Curtsy lunges – 25 reps * Squats – 25 reps B* Seated Shoulder shrugs
I Cooldown: * Glute bridges – 20 reps A–* Seated
25 reps
* 30 min light aerobic zumba Cooldown: Bicep curls – 20
E * Modified Burpee – 20 reps
reps each side
* 15 min Full body stretch Cooldown:
S

MSU-IIT CED-PE 4
 * 15 min Full body stretch Cooldown:
while marching in place * 15 min Full body stretch

WE
TARGET SUNDAY
AREAS FULL
MONDAY

CARDIO
EK
TUESDAY

STRENGTH
WEDNESDAY

ACTIVE REST
THURSDAY

FULL BODY
FRIDAY

ZUMBA
SATURDAY

CHAIR BASED
REST
Warm up:
FULL REST DAY
Warm up:
4 (CARDIO+STRENGTH+CORE)

Warm up:
EXERCISE
Warm up:

ACTIVE REST DAY

U * In place march - 1 min * Jumping Jacks – 30 reps * In place march - 1 min * overhead clap – 25 reps
P * arm swing – 10 sec front, 10 * Arm stretch – 10 sec * arm swing – 10 sec front, 10 A* Shoulder rotation – 10 reps
P sec back, 10 sec side swing each side sec back, 10 sec side swing
E* Chest pump – 20 reps
E * chest pump – 10 reps * Arm swing – 10 sec each * Low impact boxer punch 25
R * In place march – 1 min side Full body exercise: Rsec
* Leg stretch – 10 sec each (First and second set)
side O
25 reps each, 15 sec off (3 * Boxer punch – 25 sec Full body seated exercises:
E sets) * Front lunges - 25 reps B* Seated shoulder circles – 25
15 sec off (3 sets) reps
X * Hip abduction – 15 reps
I* Seated Knee raise – 25
Cardio exercise: each side
T * Arm circles – 25 reps front Strength exercise: * Hamstring curl – 15 reps Creps each side
R and back * Wall push ups – 25 reps each side * Seated Quad Extension –
* Shadow boxing – 25 sec * Hand walkouts – 25 reps 25 reps
I
* Overhead clap – 25 reps * Push ups – 15 reps (Third set) Z*reps
Seated reach forward – 25
M * Battle ropes – 25 reps * Side Step Squat – 25 * Leg raises – 15 reps/ side
I * Lying front raise – 25 reps reps * Plank – 25 sec U* Seated Ab twist – 25 reps
each side
* Side push ups – 10 reps
T * Jumping Lunges – 25 reps
each side
* Mountain climber – 25 sec M* Seated Shoulder shrugs –
each side * Squats – 25 reps 25 reps
I *Chair triceps dip – 25 reps B
E A
S
MSU-IIT CED-PE 5
 * Glute bridges – 20 reps * Seated Bicep curls – 20
Cooldown: Cooldown: * Modified Burpee – 20 reps reps each side
* 30 min light aerobic zumba * 15 min Full body stretch Cooldown: Cooldown:
* 15 min Full body stretch

MSU-IIT CED-PE 6
 DIE
T
A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes.

PL
A diabetes diet is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and
whole grains. In fact, a diabetes diet is the best eating plan for most everyone.

AN
Factors that affect dietary choices for people with diabetes include:

 balancing carbohydrate intake with activity levels and the use of insulin and other medications
 consuming plenty of fiber to help manage blood sugar levels and reduce the risk of high cholesterol, weight gain, cardiovascular disease,
and other health issues
 limiting processed carbohydrates and foods with added sugars — such as candies, cookies, and sodas — which are more likely to cause
a sugar spike than whole grains and vegetables, for example
 understanding how dietary choices can impact the complications of diabetes, for example, the fact that salt increases the risk of high
blood pressure
 managing weight, as this can help a person manage the development of diabetes and its complications
 taking into account individual treatment plans, which will contain recommendations from a doctor or dietitian

MSU-IIT CED-PE 7
 Patients with type 2 diabetes generally are put on a 1,500 to 1,800 - 2000 calorie diet per day to promote weight loss and then the maintenance of ideal body
weight. However, this may vary depending on the person's age, sex, activity level, current weight, and body style.

WEE
MEALS SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Brown rice – ½ cup 1 cup of black coffee
K1
Okra – 2 pcs 1 slice whole wheat
BREAKFAST 2 boiled eggs bread
1 pc banana ½ cup brown rice
1 glass of water 2 boiled egg
1 pc fried fish
3 whole grain 1 banana
crackers and 1 slice 1 glass orange juice
SNACK lower fat cheese
1 glass orange juice
1 cup rice 1 cup of brown rice
1 pc Fried marinated 1 cup pinakbet
LUNCH bangus 1 pc longanisa
1 pc banana 1 banana
1 boiled egg
1 glass of water
1 apple 1 pc pancake
SNACK

½ cup of brown rice ½ cup brown rice

1 cup tinola 1 sunny side up egg
DINNER 1 pc banana 1 pc fried eggplant
with egg
1 glass low fat milk

TOTAL CAL. 1,785.3 cal. 2,031.8 cal.

MSU-IIT CED-PE 8
MSU-IIT CED-PE 9