10 resistance band exercises for diabetes

10 resistance band exercises for diabetes | XpertsReviews.com

People with diabetes need to watch their diet and also exercise to manage this chronic disease. Try these resistance band exercises for diabetes.

Being physically active is essential for diabetics as it can help manage the disease which can lead to complications such as eye and kidney disease. While walking and running can be helpful, doing resistance band exercises for diabetes is also beneficial. These bands are flexible rubber hoops that can help gain strength and lose weight. However, we also need to make sure we eat healthy foods, test our blood sugar levels, and take prescribed medications on time to manage this long-term condition, which occurs when blood sugar levels become too high. Here are some of the best exercises you can do with resistance bands.

What is diabetes?

This is a chronic disease that causes blood sugar or glucose levels to be too high. Nearly 830 million people worldwide live with the disease, according to the World Health Organization (WHO).

One type is type 1 diabetes, in which the immune system, which is supposed to defend the body against infections, attacks and destroys the cells that produce insulin. Type 2 diabetes, the most common, occurs when the body is unable to produce enough insulin or becomes resistant to the hormone, according to WHO.

Type 2 diabetes is a common type of this disease. Image provided by: Freepik

Resistance Band Exercises for Diabetes: Know If It’s Safe

“Resistance training with bands is a safe and effective way for diabetics to build muscle, improve their insulin response, and build strength,” says physiotherapist and fitness expert Dr. Aijaz Ashai. In a 2016 study published in the Journal of Strength and Conditioning ResearchParticipants with a long history of diabetes responded positively to resistance band exercises. Positive effects were observed on their glycemic control, physical function and body composition after participating in a resistance training program with elastic bands for 12 weeks.

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Another study published in Acta Diabetologique in 2014 showed that training with resistance bands significantly increased lower extremity strength in people with type 2 diabetes. “Resistance band improves muscle fiber endurance, which is crucial for diabetics because their muscles tend to fatigue more quickly,” says Dr. Ashai.

10 Best Resistance Band Exercises for Diabetes

1. Seated row

  • The seated cable row is performed on a weighted horizontal cable machine
  • Sit on the floor with your legs extended.
  • The seated row is usually done using a horizontal cable machine, but you can also opt for a resistance band. Wrap it around the soles of your feet, holding one end in each hand.
  • Pull the fabric toward you while squeezing your shoulder blades.
  • Slowly release it and return to the starting position.

2. Bicep Curls

  • To do biceps curls to manage diabetes, stand on the resistance band holding the ends in each hand.
  • Curl both hands toward your shoulders while keeping your elbows close to your body.

3. Lateral elevations

  • Stand with your feet on the bracelet and hold its ends in each hand.
  • Raise your arms out to the side while keeping your elbows slightly bent.

4. Squats with resistance band

  • Stand with your feet shoulder-width apart and place the middle of the band under
    your feet.
  • Hold the end of the band in each hand and bring the handles to shoulder height.
  • Squat down, keeping your knees behind your toes, and stand up.

5. Chest press

  • Secure the bracelet behind you using a stable object and hold the ends in each hand.
  • Press your hands forward as if you are pushing an object away from you.

6. Glute Bridges

  • To do glute bridges as part of resistance band exercises for diabetes, lie on your back with your knees bent and your feet flat on the floor.
  • Place a resistance band around your thighs and push through your heels to lift your hips toward the ceiling.

7. Deadlifts

  • Stand on the band with your feet hip-width apart. Hold the ends with both hands and lower your upper body forward while keeping your back straight.
  • Get up quickly.
woman exercising with a resistance band
Resistance band exercises can help you manage diabetes. Image courtesy: Adobe Stock

8. Lunges with resistance band

  • Stand on the band with your feet shoulder-width apart.
  • Hold the ends in each hand and step forward into a lunge, pushing back to the starting position.

9. Standing rows

  • To do standing rows, secure the band in front of you at chest height.
  • Hold one end of the band in each hand and bring it toward your body while squeezing your shoulder blades.

10. Side steps

  • Place a resistance band around your legs, just above your knees.
  • Take a step to the side while keeping your knees in line with your toes.
  • Repeat on the other side.

Resistance Band Exercises for Diabetes: Mistakes to Avoid

When doing resistance band exercises for diabetes, be sure to avoid these common mistakes:

  • Skip the warm-up: Always do warm-up exercises to increase your blood flow and prepare your muscles.
  • Overdoing it: Start slowly and gradually increase the intensity of resistance band exercises for diabetes to avoid injury or blood sugar fluctuations.
  • Bad form: Maintain good posture to avoid tension and protect your joints.
  • Hold your breath: Breathe regularly while performing resistance band exercises for diabetes. “Exhale during the effort required during these movements and inhale during recovery,” specifies the expert.
  • Ignoring your body: Listen to your body and stop if you feel pain or other discomfort.

“Also, stay hydrated by drinking water and healthy fluids, and always check your blood sugar before and after exercise. Exercise can lower blood sugar levels and it’s important to be aware of any fluctuations to prevent hypoglycemia (low blood sugar),” says Dr. Ashai.

Do resistance band exercises for diabetes management as they are low impact and can be done at home or at the gym. Simply loop loops of fabric around your thighs, wrists or ankles or simply place them under your feet. But consult a doctor before doing these exercises to manage diabetes.

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