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

 

Diabetics need to exercise too as it will help maintain low blood sugar levels. However, as discussed in the first part, you should always speak with your doctor before starting a strength training routine. We’ve already looked over strength training exercises for the upper body; now let’s peruse the strength training home workouts for the core and lower body.

The Core Strength Training Workout

Plank – This may be a simple exercise, but it’s a challenge! The plank works not only the large core muscles but the deeper core muscles as well. First, you need to form the starting position so lie on your stomach on the floor or mat; tuck your toes under and align your elbows under your shoulders while keeping your palms face down. As you start to lift your torso and thighs off of the floor, be sure to tighten your abs. In this position, you’ll only be supported by your forearms and toes; hold this for 5 or more seconds. As you slowly lower yourself back to the starting position, maintain a straight back.

Traditional Crunch – This is a fantastic exercise for your torso and upper and lower abdominal muscles. To begin, lie down on the floor, bend your knees, keep your feet flat on the floor or mat and place your hands behind your head or neck for support. Your shoulder blades should be pulled together and your elbows must point to each side and slightly back and remain in this position during the exercise. Tighten your abs and roll your shoulders and upper back slowly and continually off the floor a couple of inches—never let your lower back leave the floor or move in a jerky motion! Gradually lower your upper body back down to the starting position. It’s imperative that you keep good form! Your back must remain straight and your chin should be a fist’s distance from your torso at all times. Always lift your torso with your abs, never pull on and lift with your neck. Some people forget to breathe properly during a crunch; always remember to exhale on the lift and inhale on the way down.

Lower Body Strength Training Workout

Lunges – This exercise will work your calves, hamstrings, back, quadriceps and your butt (glutes). Get into the starting position by standing with your back straight and feet about shoulder-width apart; tighten your abs for stability in your core and to help maintain a straight back. Take a big step backward with your left leg and bend your knee to the floor—but be sure your knee doesn’t touch the floor. Your right thigh ought to be almost parallel with the floor. Now, push that right heel down and return your left leg to the neutral position. You should attempt to perform 8-12 reps for each leg. When this starts to get easy for you, perhaps you should try to hold a light weight in each hand or wear 1- or 2-pound wrist weights.

Squats — The squat will strengthen your back, hamstrings, quadriceps and your glutes. Begin by standing with your feet about shoulder-width apart and your back straight; tighten your abs to gain stability in your core and assist in good spinal alignment. Bend your knees; please note that you don’t have to go down to a sitting position—a 90˚ angle—as this may put pressure on your knees. A knee bend of a 45˚ angle is satisfactory. When you’ve achieved that 45˚ angle, hold it for 5 seconds and then gradually lift yourself back to a standing position being sure to squeeze your thigh muscles and your glutes on the way up. Also, make sure your knees don’t jut out beyond your toes. Another version to the squat is to use a stability ball; put it between the wall and your back and perform the squats.

Hamstring Curls—This exercise is great for those back thigh muscles. Start out by gripping the back of a chair. Be sure to stand up straight with your abs tight and shoulders back for good stability and a straight back. Bend one leg at the knee and raise your heel towards your rear end; get your heel as close as possible and then hold it there for 5 seconds. As you bend your knee, the knee of your opposite leg should be bent slightly. Lower your leg and perform 8-12 reps, then switch to work the other leg. There’s another version of this exercise: lay flat on your stomach on the floor; bring both heels up behind you as close as you can get them to your buttocks, hold for 5 seconds and slowly bring your feet back down to the mat; perform 8-12 reps. If this exercise becomes too simple for you, talk with your doctor about the possibility of wearing ankle weights.

If you’ve got to give yourself insulin, it may require some alteration before and after your fitness program. Try a easy exercise routine at first and test your blood sugar before, during and after your workout. You might have to decrease your insulin dose at mealtime if you work out one or two hours before your meals. Likewise, if you take any diabetic oral medications, they might need to be reduced when you’re going to exercise. Never make any changes to your insulin on your own; always discuss such things with your doctor beforehand.

You’ll need to be careful if you take particular diabetic medicines because you need to avoid having a dangerous decrease in your blood sugar. Check with your doctor first to see if you might need to eat a snack or test your blood sugar before you start a workout. Signs of low blood sugar are weakness and shakiness; so, when you’re exercising, always have some glucose tablets or a snack with you.

There are specific diabetics that really shouldn’t do strength training. For example, diabetics with nerve damage in their feet might find it hard to do strength training. However, some of these exercises that require you to stand may be easier to perform while lying on the floor or sitting (if it’s applicable). Likewise, strength training isn’t a good idea for those that have diabetes-related eye issues such as untreated retinopathy; furthermore, high-intensity cardio workouts aren’t good for diabetics with retinopathy. Why? High impact cardio and strength training could raise the eye pressure which can cause damage to the eye.

But most diabetics, with the okay from their doctor, should be able to safely perform a strength training routine; just apply common sense and keep an eye on your glucose levels. In time, you may not only be trimmer but your blood sugar will be consistently lower.