Quick Evening Exercise Routine

Discover a 32-minute webinar on incorporating resistance training and cardiovascular exercise into your daily routine, presented by Gina Milano, RD, as part of Stanford University's Diabetes Wellness Group Monthly Webinar series. Learn easy-to-do movements that support muscle building, promote weight loss, and encourage blood sugar control, all with minimal equipment. Follow along with warm-up exercises, upper body, lower body, and full-body circuits, and a cool-down routine. Gain insights on what constitutes a good workout, how exercise benefits blood sugar regulation, and proper post-workout nutrition. Access additional resources on diabetes care, mindfulness, and meditation through Stanford Health Library's services.

0:00 – Introduction
3:46 – Warm-Up: Jumping Jacks
4:39 – Warm-Up: Arm Circles
5:15 – Warm-Up: Goal Post
5:40 – Warm-Up: Squat
6:24 – Warm-Up: Oblique Bends
6:55 – Upper Body Circuit Overview: Overhead Press, Lateral Raises, Bicep Curls, Rowers
8:45 – Upper Body Circuit: 10x Overhead Press
9:05 – Upper Body Circuit: 10x Lateral Raises
9:22 – Upper Body Circuit: 10x Bicep Curls
9:53 – Upper Body Circuit: 10x Rowers
10:44 – Lower Body Circuit Overview: Squats, Alternating Lunges, Calf Raises, Donkey Kicks
12:40 – Lower Body Circuit: 10x Squats
13:05 – Lower Body Circuit: 10x Alternating Lunges
13:30 – Lower Body Circuit: 10x Calf Raises
14:02 – Lower Body Circuit: 10x Donkey Kicks
14:53 – Full Body Circuit Overview: Squat Presses, Alternating Lunges with Lateral Raises, Calf Raises with Bicep Curls, Full Body Rowers
17:07 – Full Body Circuit: 10x Squat Presses
17:40 – Full Body Circuit: 10x Alternating Lunges with Lateral Raises
18:12 – Full Body Circuit: 10x Calf Raises with Bicep Curls
18:57 – Full Body Circuit: 10x Full Body Rowers
19:36 – Cool Down: Child’s Pose
20:27 – Cool Down: Thread The Needle Stretch
21:06 – Cool Down: Toe Touch
21:36 – Cool Down: Interlaced Fingers Stretch
21:54 – What is a “good” workout?
22:31 – How is exercise good for blood sugar regulation?
23:32 – Post-Workout Fueling
28:47 – Is fruit sugar ok to eat post-workout?
30:22 – Turkey vs Chicken sandwich
30:52 – Concluding Remarks