10 resistance band exercises for diabetes

Being physically active is essential for people with diabetes because it helps manage conditions that can cause complications, such as eye and kidney disease. Walking and running are effective, but so is resistance band exercise for diabetes. These bands are flexible rubber hoops that increase strength and help you lose weight. However, to manage this long-term condition that occurs when blood sugar levels get too high, you must also ensure that you eat healthy foods, test your blood sugar levels, and take your prescribed medications on time. there is. Here are some of the best exercises you can do with resistance bands.

What is diabetes?

This is a chronic health condition that causes a person’s blood sugar or blood sugar levels to become too high. According to , as many as 830 million people worldwide are living with the disease. world health organization (who).

One type is type 1 diabetes, in which the immune system, which is supposed to protect the body from infection, attacks and destroys the cells that produce insulin. Type 2 diabetes, the most common type, occurs when the body can’t produce enough insulin or becomes resistant to the hormone. who.

Resistance band exercise for diabetes: know if it’s safe

“Resistance training with a band is a safe and effective way for people with diabetes to build muscle, improve insulin response, and increase strength,” says physical therapist and fitness expert Aijaz Ashai, Ph.D. says. In a 2016 study published in Strength and Conditioning Research Journalparticipants with a long history of diabetes responded positively to resistance band exercise. After participating in a 12-week rubber band resistance training program, positive effects were seen on blood sugar control, physical function, and body composition.

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Another study published in diabetic acta A 2014 study showed that resistance band training significantly improved lower extremity strength in people with type 2 diabetes. “Resistance bands increase muscle fiber endurance, which is very important for diabetics whose muscles tend to fatigue quickly,” says Dr. Ashai.

10 Resistance Band Exercises Best for Diabetes

1. Seated row

• Seated cable rows are performed on a weighted horizontal cable machine.
• Sit on the floor with your legs stretched out.
• Seated rows are typically performed using a horizontal cable machine, but resistance bands can also be used. Hold both ends in both hands and wrap them around the soles of your feet.
• Pull the fabric toward you while squeezing your shoulder blades together.
• Slowly release your hands and return to the starting position.

2. Biceps curl

• To perform bicep curls to manage diabetes, stand on a resistance band and hold each end with both hands.
• Bend your hands toward your shoulders, keeping your elbows close to your body.

3. Lateral raise

• Stand with your feet on the band and hold one end of the band in each hand.
• Raise your arms to your sides with your elbows slightly bent.

4. Squats using a resistance band

• Stand with your feet shoulder-width apart and place the center of the band underneath you.
  your feet.
• Grasp the ends of the band with both hands and bring the handles to shoulder height.
• Squat down and stand up, keeping your knees behind your toes.

5. Chest press

• Use a stable object to secure the band behind you and hold each end with both hands.
• Push your hand forward to move the object away from you.

6. Groot Bridge

• To perform 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 press through your heels to lift your hips toward the ceiling.

7. Deadlift

• Stand on the band with your feet hip-width apart. Hold both ends with both hands and lean your upper body forward while keeping your back straight.
• Please stand up quickly.

8. Lunges with resistance bands

• Stand on the band with your feet shoulder-width apart.
• Holding each end with both hands, step forward into a lunge and return to starting position.

9. Standing row

• To perform standing rows, secure the band in front of you at chest height.
• Grasp the ends of the band with both hands and squeeze your shoulder blades as you pull them back toward your body.

10. Side step

• Place a resistance band around your leg just above your knee.
• Step to the side, keeping your knees in line with your toes.
• Repeat on the other side.

Resistance band exercises for diabetes: Mistakes to avoid

When performing resistance band exercises for diabetes, try to avoid these common mistakes:

• Skip warm-up: Always warm up to increase blood flow and prepare your muscles.
• Too much: To avoid injury and blood sugar fluctuations, start resistance band exercises for diabetes slowly and gradually increase the intensity.
• bad form: Maintains correct posture to prevent strain and protect joints.
• hold your breath: Breathe steadily while doing resistance band exercises for diabetes. “Exhale during the effort required when performing these movements, and breathe in during recovery,” says the expert.
• ignore your body: Listen to your body and stop if you experience pain or discomfort.

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

Resistance band exercises are low-impact and can be done at home or at the gym to help manage your diabetes. Simply wrap the fabric loops around your thighs, wrists, ankles, or place them under your feet. However, consult your doctor before performing these exercises to manage your diabetes.