A Marvelous Home Workout for People with Diabetes (Part I)

 

Anyone who has diabetes knows that it’s essential to control their blood sugar levels. But are you aware that strength training can be a major part of maintaining your blood sugar? That’s right! Not only will you burn calories all day long, but if you perform strength training on a routine schedule your muscles will be stimulated to soak up more sugar. Oh, and there could also be an improvement in your blood pressure, mood and cholesterol as well!

If you have diabetes, it’s always a good idea to talk to your doctor before you begin any type of strength training routine. If it’s been a while since you last exercised, it’s best that you do some stretching to help you before going headlong into strength training. Once you’re ready to begin strength training, you should plan on doing it three days per week for 50 minutes or, if you’d prefer, five days per week for 30 minutes. However, you need to be careful when lifting weights; if a certain exercise causes you pain or doesn’t feel quite right, speak with a fitness professional.

But you can rest easy knowing that you don’t have to go to a gym to perform strength training exercises. You can do them right in the comfort of your own home! All you need to get started are a pair of light dumbbells—maybe 1- or 3-pound weights. Starting out light will let you focus on good form rather than strength. For most exercises in this home workout, you want to try to perform one set of 10-15 reps; take a rest for one to two minutes after you complete a set before moving on to the next exercise. When you’re able to easily do two or three sets of each exercise, move up to a heavier weight—like a 3- or 5-pound. Ultimately, your goal is to lift weights where you can perform only 8-10 reps in your first set.

So, are you ready? Well then, let’s go! In this first part of a two-part blog we’ll explore a program for the upper body.

Upper Body Strength Training Workout

Triceps Extension – The triceps—back upper arm muscles—and your shoulder muscles will get a workout with this exercise! To begin, place your feet about hip-width apart or, if you feel more comfortable, you can sit in a chair. Grasp one dumbbell with both of your hands making a heart- or triangle-shaped grasp, raise it so that the dumbbell is now over your head and you’re your arms are straight. Maintain tight abdominal muscles to get stability in your core and keep your shoulders back and down for a straight back; also your elbows must be facing forward—never out—and your upper arms should be against your ears. Now, from this starting position, slowly bend your elbows until the dumbbell touches the upper part of your back and then gradually bring your forearms back to the starting position being sure to squeeze those triceps as your forearms go up. Keep in mind that the only part of your arm that should move is your forearms, not your upper arms.

Standing Biceps Curl – Stand with your shoulders drawn back, abs tight and feet roughly hip-width apart. You should be holding a weight in each hand and your palms should face your thighs. As you begin to slowly lift the weights, you must squeeze your biceps; while you’re lifting, your forearms should turn so that your palms will be toward your shoulders at the end of the lift. Slowly lower your palms until they’re back in the starting position. Attempt to keep control on the return to the start position—you don’t want gravity doing the work for you!

Chest Press – This is a good exercise for your chest, triceps and shoulder muscles. For this exercise, you can lay on your back with your knees bent; keep your feet flat on the floor or mat and make sure your abs are tight. Your head should be in a relaxed, neutral position. Begin by holding a weight in each hand and placing your arms perpendicular to your body. Your forearms should be bent so that the weights are being held up toward the ceiling, thus, creating a 90˚ angle with your arms. Now, slowly push your arms up until your arms are almost fully straight—don’t lock your elbows! Lower your arms slowly to the starting position. If you feel tension in your chest muscles, you’re doing it right!

Shoulder Press – This one works your shoulders, triceps and chest muscles. To get into the starting position, grip a weight in each of your hands and bring them up until they’re at the same level as your ears; your arms should be out to each side and bent at a 90˚ angle. Next, push the dumbbells up until your arms are completely straight and return to the starting position slowly. Again, keep control in your movement on the way down.

Seated Row – This is a great exercise for the back muscles as well as arms and shoulders. To perform this, grip a weight in each hand, sit in a chair with your abs tight and back straight. To start, your arms should be held out in front of you parallel to the floor with palms facing one another. Pull the dumbbells toward you and keep both elbows close to your sides. Remember to maintain a straight back! Slowly push the weight away from you to return to your starting position.

Those were easy, weren’t they? Or they will be eventually! Keep up the wonderful work—you’re doing great! Don’t forget that it’s vital that you always have good form before and during each exercise so that you avoid injuring yourself. Stay tuned for Part II when we examine some core and lower body workouts!