Creating a 3-month exercise plan for someone with diabetes and hypertension involves careful

consideration of their health conditions. This plan will focus on improving cardiovascular health,
enhancing insulin sensitivity, and maintaining blood pressure within a healthy range. Always consult
a healthcare provider before starting any new exercise regimen. Here’s a general plan:

### **Month 1: Building a Foundation**

#### **Week 1-4:**

- **Frequency:** 3 days per week

- **Duration:** 30 minutes per session

- **Activities:**

- **Walking:** 10-15 minutes at a moderate pace.

- **Strength Training:** 10-15 minutes focusing on major muscle groups using light weights or
resistance bands.

- **Stretching:** 5 minutes of gentle stretching post-exercise.

**Sample Weekly Schedule:**

- **Monday:** Walking

- **Wednesday:** Strength Training

- **Friday:** Walking

### **Month 2: Increasing Intensity**

#### **Week 5-8:**

- **Frequency:** 4 days per week

- **Duration:** 35-45 minutes per session

- **Activities:**

- **Walking/Jogging:** 15-20 minutes. Gradually increase the pace.

- **Strength Training:** 15-20 minutes with a slight increase in resistance or weights.

- **Stretching/Yoga:** 5-10 minutes focusing on flexibility and relaxation.

**Sample Weekly Schedule:**

- **Monday:** Walking/Jogging

- **Tuesday:** Strength Training

- **Thursday:** Walking/Jogging

- **Saturday:** Strength Training

### **Month 3: Adding Variety and Challenge**

#### **Week 9-12:**

- **Frequency:** 5 days per week

- **Duration:** 45-60 minutes per session

- **Activities:**

- **Cardio Mix:** 20-30 minutes of varied cardio activities (walking, jogging, cycling, or swimming).

- **Strength Training:** 20-25 minutes with moderate resistance.

- **Stretching/Yoga:** 10-15 minutes for flexibility and stress reduction.

**Sample Weekly Schedule:**

- **Monday:** Cardio Mix

- **Tuesday:** Strength Training

- **Wednesday:** Cardio Mix

- **Thursday:** Rest or light activity (e.g., stretching, yoga)

- **Friday:** Strength Training

- **Saturday:** Cardio Mix

- **Sunday:** Rest or light activity

### **General Tips:**

1. **Monitor Blood Sugar:** Check blood sugar levels before and after exercise.

2. **Stay Hydrated:** Drink plenty of water before, during, and after workouts.

3. **Warm-Up and Cool-Down:** Always start with a warm-up and finish with a cool-down to
prevent injuries.

4. **Consistency:** Regularity is key to managing diabetes and hypertension.

5. **Nutrition:** Maintain a balanced diet to support your exercise routine and overall health.
### **Precautions:**

- Avoid overly strenuous activities that may spike blood pressure.

- Be mindful of signs of hypoglycemia (low blood sugar) such as dizziness, confusion, or excessive
sweating.

- Use proper footwear to prevent foot injuries, especially important for diabetics.

- Consult your healthcare provider regularly to track your progress and adjust the plan as needed.

This plan is a general guideline and should be tailored to individual needs and abilities. Always
prioritize safety and listen to your body.