Because you have diabetes, you know how important it is to control your blood sugar levels. Strength training can help. Regularly performing simple movements can push your muscles to absorb more glucose. As you get stronger, you also burn more calories day and night. Your mood, cholesterol levels and blood pressure will also improve.Let's start!
Most people with diabetes can exercise safely. First consult with your doctor. You must do strength training at least twice a week. Also do cardio - jogging, swimming and cycling - for 30 minutes five days a week or 50 minutes three days a week. Then stretch again to become more flexible.
Prepare and learn at home 10 exercises that target major muscle groups. For each rep, start with a set of 8-15 reps or "reps". Rest for at least 30 seconds before moving on to next exercise. Start with resistance bands or light dumbbells so you can focus on lifting and lowering weight in smooth, controlled motions. When you can easily do two or three sets, switch to heavier weights.
Upper Body: Standing Curl
Hold a dumbbell in each hand and stand with your palms facing your hips. Tighten your biceps while lifting weights. As you lift, your forearms should rotate so that your palms are facing your shoulders at top. Slowly lower weight to starting position. Try not to use momentum on way down. Control action from start to finish.
Upper Body: Triceps Stretch
Standing with one foot slightly in front of other, hold a dumbbell with your hands around handles. Slowly raise dumbbells over your head. Straighten your elbows as you lift weight towards ceiling. Slowly bend your elbows and lower weight behind your head. Keep your shoulders still, perpendicular to floor. Keep your shoulder blades down and back throughout rep.
Upper Body: Shoulder Press
You can do this sitting or standing. Holding a dumbbell in each hand, lift them up until they are at level of your ears. Your elbows should be bent at 90 degrees, which is starting position. Now lift weight until your arms are fully extended. Slowly lower yourself to starting position.
Upper Body: Chest Pressure
Lie on your back, bend your knees and place your feet flat on floor. Holding a dumbbell in each hand, holding them at chest level, lift them towards your chest until your elbows are straight but not locked. Pause for a moment, then slowly lower weight to your chest.
Upper body: sitting and walking
Sit on floor with your feet together and your knees bent. Hold a dumbbell or end of a resistance band in each hand with your arms extended straight out in front of you with palms facing each other. Keep your back straight, bend your elbows and pull kettlebell or straps to your sides. Bring your elbows close to your body and slowly straighten your arms.
Basis: classic crunch
Lie on your back with your feet on floor and bend your knees. Put your hands behind your head. Pull your shoulder blades and elbows back. The elbows should be directed to sides and remain there throughout movement. Tighten your abs and lift your shoulders and upper back off floor. Let it go slowly. Press your lower back completely into floor.
Lie face down, elbows directly under shoulders, palms down, toes tucked in. From here, tighten your abs, glutes, and back muscles as you lift your torso and hips off ground. Your toes and forearms will support you. Hold this position for 5 seconds or more. Keep your back straight as you slowly lower yourself back to starting position.
Lower Body Squats
Stand with your feet shoulder-width apart. Bend your knees and lower yourself as if you are sitting in an imaginary chair. Your thighs should be parallel to ground and your knees should not extend past your toes. When you stand up, lean forward slightly. You can also do squats while leaning on a stabilizing ball between your back and a wall.
Lower Body Lunge
Standing with your feet shoulder-width apart, take your right leg back and bend your knee towards ground without letting it touch. The left thigh should be parallel to floor. Press down on heel of your left foot, returning your right foot to a neutral position. Do 8-12 reps, then reverse direction and step back with your left foot. To complicate these movements, take a dumbbell in each hand.
Lower Body: Hamstring Flexion
Grab back of a chair. Bend your left leg and bend your knee, bringing your heel towards your buttocks. Keep your right leg slightly bent. Place your left foot back on floor. Do 8-12 reps, then repeat with right leg.
Exercise and blood sugar
If you are taking certain diabetes medications, you may need to take precautions to avoid a dangerous drop in your blood sugar (hypoglycemia). Before training, ask your doctor if you should prep your levels or have a snack. Carry a snack or a glucose tablet with you during your workout in case you develop symptoms of hypoglycemia, such as trembling or weakness.
If you take insulin
You may need to adjust your dosage before and after your workout. Do a simple workout and see how it affects your blood sugar. Check level before, during and after your workout. If you exercise within an hour or two of eating, you may need to lower your insulin dose with meals. Your doctor can also tell you if you need to adjust dosage of any other diabetes medications while you exercise.
Who shouldn't lift weights?
Weight lifting is not recommended for people with diabetes-related eye conditions (such as retinopathy) who are not being treated. Similarly, intense cardio is not a good idea for untreated retinopathy. Both can increase eye pressure. If you have damaged nerves in your legs, you may need to do exercises while sitting or lying on floor, or while swimming. Your doctor can tell you which exercises are right for you. Also, if you've had a heart attack or stroke, it's important to be on the lookout.