Why Do Strength Training? Because you have diabetes, you know how important it is to control your blood sugar. Strength training helps. Simple moves done regularly can prompt your muscles to absorb more glucose. You'll also burn more calories, day and night, as you get stronger. Your mood, cholesterol levels, and blood pressure may improve, too. Let's Get Started! Most people with diabetes can work out safely. Ask your doctor first to be sure. You should aim for strength training at least twice a week. Also do heart-pumping cardio exercise -- like jogging, swimming, and biking -- either 5 days a week for 30 minutes each time or 3 days for 50 minutes each. Stretch a bit afterward to become more flexible. Your Strength Training Routine Get ready to learn 6 at-home exercises that work your major muscle groups. For each one, begin with one set where you do the move 8-15 times, or "reps." Rest for at least 30 seconds before you do the next exercise. Start with resistance bands or light dumbbells, so you can focus on lifting and lowering the weights with smooth, controlled movements. When you can do two or three sets easily, switch to slightly heavier weights. Upper Body: Standing Biceps Curl Hold a dumbbell in each hand and stand with your palms facing your thighs. Squeeze your biceps as you lift the weights. On the way up, your forearm should rotate so your palms end up facing your shoulders at the top. Lower the weights slowly to the starting position. Try to avoid using momentum on the way down. Control the motion from start to finish. Upper Body: Triceps Extension Stand with one foot slightly in front of the other, and hold a single dumbbell with both hands wrapped around the handle. Slowly raise the dumbbell overhead. Straighten your elbows as you raise the weight toward the ceiling. Slowly bend your elbows and lower the weight behind your head. Keep your upper arms still and vertical to the floor. Keep your shoulder blades down and back as you repeat. Core: Classic Crunch Lie on your back, feet flat on the floor, knees bent. Put your hands behind your head. Pull your shoulder blades together and your elbows back. The elbows should aim sideways and stay there throughout the exercise. Squeeze your abs and curl your shoulders and upper back off the floor. Lower down slowly. Keep your lower back pressed to the floor at all times. Core: Plank Lie face-down with your elbows directly under your shoulders, palms down and your toes tucked under. From this starting position, tighten your abs, glutes, and back muscles as you lift your torso and thighs off the floor. You'll be supported by your toes and forearms. Hold this position for 5 seconds or more. Keep the back straight as you slowly lower to the starting position. Lower Body: Squat Stand with your feet shoulder-width apart. Bend your knees and lower yourself as if you were sitting in an imaginary chair. Your thighs should be parallel to the ground and your knees should not push forward past your toes. Lean forward slightly as you stand back up. You can also do squats while leaning against a stability ball placed between your back and a wall. Who Should Not Lift Weights? Weight-lifting is not recommended for people with diabetes-related eye problems (such as retinopathy) that aren’t being treated. Likewise, intense cardio workouts are not a good idea with untreated retinopathy. Both can raise pressure in the eyes. If you have nerve damage in your feet, you may need to exercise while you sit or lie on the floor, or swim. Source
