One exercise can help you lower your blood sugar, blood pressure, and lose weight, all at home.

Many people with diabetes want to achieve weight loss, lower blood sugar, lower blood pressure, and build muscle through simple and easy exercise. This article recommends one method—wall squats—that will allow you to easily reap these health benefits.

◆ Why Wall Squats?

1. No Time or Space Restrictions

Squatting is a posture the body loves. It's easier than other exercises, requiring neither space nor time.

2. Wall Squats Require Minimal Equipment

• They can be performed at home or at work.
• Wall Squats can be performed with any wall. For those with diabetes who find walls too hard, a thin cushion can be placed at home to support their waist.

3. Improve Exercise Efficiency

• Wall squats only require 10 to 20 minutes each session, achieving the moderate-intensity exercise needed for weight loss. Other aerobic and strength training exercises typically take 30 minutes to an hour.
• The short duration of the exercise makes it particularly suitable for those who don't have much time or are too lazy to run or play sports, and who need to be diligent and keep busy.

◆ Lowers blood pressure, blood sugar, and weight—three birds with one stone

1. Lowers blood pressure

In July 2023, researchers from the University of Canterbury in the UK published a study in the internationally recognized journal "British Journal of Sports Medicine" (BJSM) finding that isometric exercise is the best choice for lowering blood pressure.

The study found that all types of exercise helped lower resting systolic and diastolic blood pressure, with isometric exercise producing the greatest reductions.

Lowering blood pressure after isometric exercise is associated with reduced total peripheral resistance and improved vasodilation and vasoconstriction.

Wall squats, like standing meditation, are isometric exercises, also known as static exercises. They involve muscle contraction without changing muscle length and without joint movement, making them less demanding than aerobic exercise.

2. Reduces fat accumulation

Squatting can reduce fat accumulation and strengthen muscle groups such as the thighs, calves, and waist and abdomen. Squatting burns fat and is a great way to lose weight. This, in turn, improves balance and endurance.

3. Promotes Blood Sugar Consumption

Muscle contraction stretches the backbone, increasing bone stress and blood flow, slowing bone loss and reducing the risk of fractures. Increased muscle strength promotes blood sugar consumption in peripheral muscles, helping to control blood sugar levels.

In addition, wall squats can reduce the harmful effects of prolonged sitting. For those experiencing sagging or loose hips, strengthening hip muscles and reducing fat can help shape the buttocks and firm the legs.

• Wall Squat Breakdown

Stand with your upper body straight and your back against a wall. Stand with your feet shoulder-width apart, knees pointed forward.

Slowly squat until your thighs and calves form a 90° angle. Maintain this angle and adjust your foot position. Look down from above to ensure your knees and second toes are aligned. Avoid turning your feet outward or inward.

Before squatting, warm up by jogging in place, performing Ba Duan Jin exercises, and stretching your hip and leg muscles.

No matter what type of squat you perform, don't let your knees extend beyond your toes. The more your knees extend beyond your toes, the greater the shear force on the knee ligaments, which can easily cause injuries to the knee, ankle, and other joints.

• The Four Most Common Static Squat Techniques

• Shallow Squat: This squat is performed at an angle of approximately 120° or more and is suitable for those with weak muscle strength.
• Half Squat: This squat is performed at an angle of 100° to 120°. This squat is also called a shallow squat and is suitable for those who lack the strength to squat deeply or who can only do a half squat.
• Deep Squat: This squat is performed at an angle of 90° to 100°, with the thighs at a 90-degree angle to the ground. This squat is suitable for those with good strength but still needing improvement. If your knee joints experience discomfort due to excessive pressure, return to the half squat angle. Advanced Squats: Some diabetics, after gradually extending their squats beyond three minutes, want to challenge themselves with increased intensity and duration. They can try advanced squats, such as placing more weight on the heels rather than the toes to better engage the gluteal muscles.

Or, hold dumbbells in both hands and simultaneously exercise the upper limbs. If maintaining squats is a bit difficult, use your hands for support, supporting your knees with both hands for increased stability. Hip flexion and abduction exercises can also be performed to strengthen the gluteus medius and minimus muscles.

In short, practice more often, and perhaps even just five minutes will do the challenge.

• 30-Day Wall Squat Training Plan

Generally, squat against the wall until your thighs feel sore. Do this according to your ability.

At first, you can only hold it for short periods. If you experience pain in the front of your knee during or after squats, you should check whether you are performing the exercise correctly.

You can gradually increase the duration of each squat. The angle and duration of the squat can be adjusted based on your ability. Diabetic patients with weak lower limbs can squat for 10 seconds on the first day, 20 seconds on the second day, 30 seconds on the third day, 40 seconds on the fourth day, 50 seconds on the fifth day, and 60 seconds on the sixth day.

Gradually increase the duration, performing 3 to 5 sets daily, each lasting 1 to 3 minutes.