If you have diabetes, it’s a good idea to exercise and get stronger muscles. Research shows that strength training (also known as resistance training) helps the body use insulin more efficiently, lower blood sugar levels, burn more calories, and even reduce the need for medications.
If lifting weights isn’t doable, you can also use resistance bands for exercise without weighted workouts or going to the gym.
What are resistance bands?
Resistance bands are made of rubber and resemble very thick elastic bands. By stretching these bands you can exercise your body. Some resistance bands come with handles and others can be wrapped around the hands. Resistance bands come in different strengths and sizes, and the harder they are to stretch, the harder the workout.
Resistance bands can be used in a variety of ways to work muscles in different parts of the body. There are several advantages of resistance bands over other strength training programs.
- Inexpensive.
- Inexpensive. The price of a set of resistance bands is much more affordable than a set of weightlifting equipment or a gym membership.
- Use them everywhere. Unlike weightlifting equipment, resistance bands are lightweight and easy to carry. Put them in your suitcase or the trunk of your car. You can use them while watching TV or having a cup of coffee or taking a break.
- Adaptable. You can use a set of resistance bands for a full body workout. As your body gets stronger, you can use both bands at the same time to increase the intensity.
Must practice every week
The American Diabetes Association recommends resistance training at least twice a week. Also, do 150 minutes of aerobic training such as walking, jogging or cycling each week, which cannot be replaced by resistance training. Each type of exercise has different benefits for the body.
A feasible goal is to do 2 sets of 15 repetitions per workout.
- Repetitions are the number of times you do a particular exercise. For example, doing one biceps flexor is one repetition.
- “Set” refers to doing a specific number of repetitions in a row, followed by rest or switching to a new workout. So a set of biceps flexors could be 15 repetitions.
It may not be possible to do it right away, but it can be done gradually to eventually reach your goal. As you get stronger, the reps can even increase. You can also choose a higher intensity resistance band and stretch harder.
Start training
With a full set of colorful resistance bands ready to go, what are you waiting for? It’s best to work with your doctor or a certified physical trainer to develop a strength training program. Here are some suggestions to help get into shape.
Biceps flexor (upper arm)
- Hold one end of the resistance band in each hand.
- Step with one foot on the resistance band.
- Bend your elbows to slowly lift your arms upward, stretching the resistance band.
- Lowly lower your arm.
Triceps extension (upper arm)
- Place a resistance band on the back of the neck, holding one end of the band in each hand.
- Hold your arms loosely at a 90 degree angle (in an L shape).
- Stretch the arms, moving slowly down from the elbows toward the legs, stretching the resistance band until the arms are straight.
- Lowly raise the arm back to the initial position.
Chest compressions (chest)
- Wrap the resistance band around the back and through the armpit.
- Hold one end of the resistance band in each hand.
- With your arms parallel to the floor, slowly push forward until fully extended.
- Slowly retract your arms.
Back deltoid (upper back)
- Hold one end of the resistance band in each hand.
- Extend both arms forward, parallel to the floor.
- Open your arms and stretch them out to the sides, lengthening the resistance band.
- Slowly retract your arms.
Sitting Row (upper back, shoulders and neck)
- Sit on a sturdy armless chair.
- Hold one end of the resistance band in each hand.
- Place the resistance band under your feet, flat on the floor.
- Drop your hands down on either side of your legs.
- Pull back and up on your elbows, stretching the resistance band until your hands reach the sides of your hips.
- Slowly lower your hands back to the starting position.
High Resistance Squats (Legs)
- Hold one end of the resistance band in each hand.
- Step on the resistance band with both feet.
- Extend your hands upward so they are essentially at shoulder level.
- Squat down as if you were going to sit down, but with your knees no higher than the front of your toes.
- Re-stand.
Bending exercise (legs)
- Knot the resistance band to form a circle.
- Step into the circle with both feet and circle around the ankle.
- Hold the back of the chair to maintain balance.
- Shift your body weight onto one foot.
- Lift the other foot and bend it toward the hip to experience the elastic stretch.
- Lower your foot back to the ground.
- Repeat with the other foot.
Remember the key points
Keep the following points in mind when starting to train with resistance bands.
- Take your doctor’s advice first, especially if you have kidney or eye disease due to diabetes.
- Don’t push too hard. If you feel pain during training, stop training.
- Do not hold your breath.
- Don’t hold your breath. Instead, breathe out when you stretch and breathe in when you relax.
- Keep your movements slow and steady. Generally, it takes 3 seconds to stretch and 3 seconds to relax. Do not let the resistance band spring back.
- Choose the right level of resistance. The exercise should be difficult, not too easy and not too painful.