People with diabetes need to watch their diet and exercise to manage this chronic disease. Try these elastic band exercises for diabetes.
Physical activity is very important 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 diabetes exercise with an elastic band is also helpful. These bands are flexible rubber hoops that can help you gain strength and lose weight. However, we also need to make sure we eat healthy foods, check our blood sugar, and take our prescribed medications on time to manage this long-term condition that occurs when our blood sugar gets too high. Here are some of the best exercises you can do with resistance bands.
What is diabetes?
It is a chronic disease that causes blood sugar, or blood glucose, to be too high. According to the World Health Organization (WHO), about 830 million people worldwide live with this disease.
One type is type 1 diabetes, when the immune system, which is supposed to protect the body from infection, attacks and destroys the cells that make 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 the WHO.
Elastic band exercises for diabetes: Find out if it’s safe
“Resistance training with rubber bands is a safe and effective way for diabetics to build muscle, improve insulin response and increase strength,” says physical therapist and fitness expert Dr. Ayaz Ashai. In a 2016 study published in the Journal of Strength and Conditioning Research, participants with a long history of diabetes responded positively to resistance band exercise. Positive effects were seen on their glucose control, physical function, and body composition after they participated in a resistance band exercise program for 12 weeks.
You might also like it
Another study published in Acta Diabetologica in 2014 found that exercise with an elastic band significantly increased lower limb strength in people living with type 2 diabetes. “The resistance band increases the endurance of the muscle fibers, which is very important for diabetics because their muscles tire more quickly,” says Dr. Ashai.
10 Best Elastic Band Exercises for Diabetes
1. Seated row
- The cable row is performed while sitting on a weighted horizontal rope machine
- Sit on the floor with your legs extended.
- The seated row is usually done using a horizontal cable machine, but you can also go for a resistance band. Loop it around the soles of your feet, holding an end in each hand.
- Pull the fabric towards you while squeezing your shoulder blades.
- Slowly release it and return to the starting position.
2. Biceps
- To perform bicep curls for diabetes, stand on a resistance band, holding the ends of it with each hand.
- Curl both arms toward your shoulders, keeping your elbows close to your body.
3. Side lifts
- Stand with your feet on the tape and grasp the ends of the tape with each hand.
- Spread your arms to the sides, slightly bending them at the elbows.
4. Squats with a resistance band
- Stand with your feet shoulder-width apart and place the middle of the band under you
your feet - Grab an end of the band with each hand and raise the handles to shoulder height.
- Squat down with your knees behind your toes and stand back up.
5. Chest press
- Secure the ribbon behind you with a stable object and grasp the ends with each hand.
- Push your arms forward as if you were pushing an object away from you.
6. Buttock bridges
- To perform gluteal bridges as part of the elastic band exercise for diabetes, lie on your back with your knees bent and your feet flat on the floor.
- Place a resistance band around your hips and push through your heels to lift your hips toward the ceiling.
7. Deadlifts
- Stand on the band with your feet hip-width apart. Grasp the ends with both hands and lower your upper body forward, keeping your back straight.
- Get back up quickly.
8. Lunges with a resistance band
- Stand on the band with your feet shoulder-width apart.
- Grasp the ends with each hand and step forward into a lunge, pushing back to the starting position.
9. Standing councils
- To perform standing rows, fasten the band in front of you at chest height.
- Take an end of the band in each hand and pull them back toward your body while squeezing your shoulder blades together.
10. Side steps
- Place a resistance band around your legs just above your knees.
- Step aside, keeping your knees in line with your toes.
- Repeat on the other side.
Elastic band exercises for diabetes: mistakes to avoid
Avoid the following common mistakes when exercising with an elastic band for diabetes:
- Skipping the warm-up: Always do warm-up exercises to increase blood flow and prepare your muscles.
- Overrun: Start slowly and gradually increase the intensity of diabetes elastic band exercises to avoid injury or blood sugar fluctuations.
- Bad form: Maintain proper posture to prevent sprains and protect joints.
- Holding his breath: Breathe evenly while doing elastic band exercises for diabetes. “Breathe out during the effort needed to perform these movements and inhale during the recovery,” says the expert.
- Ignoring your body: Listen to your body and stop if you feel pain or any discomfort.
“Also, stay hydrated by drinking water and healthy fluids, and always check your blood sugar before and after exercise. Exercise can lower your blood sugar, and it’s important to be aware of any fluctuations to prevent hypoglycemia (low blood sugar),” says Dr Ashai.
Do diabetes exercises with an elastic band as they are low impact and can be done at home or at the gym. You just need to put the fabric loops around your hips, wrists or ankles or just put them under your feet. But before doing these exercises to fight diabetes, consult your doctor.
