Resistance training is a great form of exercise. It builds lean muscle mass and improves your muscle tone. The result? You use more energy even when you’re at rest, helping you to burn kilojoules at a faster rate.
It can also help you manage your diabetes more effectively, as studies show that it can improve your body’s ability to use insulin and process glucose. Add to this improved bone density, balance, strength and mood, and resistance training is a winner!
Grab your dumbbells and resistance band and get started with these easy routines.
Tie a knot in a resistance band to form a loop. Place it around each ankle and stand side-on to a chair, holding the chair for support. Slowly raise your outside leg to the side, keeping your pelvis level. Return to starting position. Reps: 1-2 sets of 10-15 times on each leg.
Lie on the floor in a push-up position, elbows bent below your shoulders. Raise your body, bending at the knees and resting your weight on your forearms and knees. Hold for 1-5 seconds. You can do this on your toes to increase the intensity. Reps: 2-4 times, then slowly increase the time in the holding position.
SEATED BENT-OVER ROW WITH DUMBBELLS
Sit forward on a chair, with a dumbbell in each hand, keeping the natural arch in your back, and your arms straight near your feet. Keeping your elbows facing outwards, raise the dumbbells to chest height. Return to starting position. Reps: 2-3 sets of 10-15 times.
STANDING BICEP CURLS
Standing or sitting, hold a weight in each hand, palms facing forwards. Raise the weights to shoulder height, keeping your elbows at your sides and wrists in a neutral position. Return to starting position. Reps: Two sets of 10-15 times.
Lie on your back with your arms straight and knees bent, feet flat on the floor and as close as is comfortable to your backside. Use your backside muscles to raise your hips, keeping your trunk straight. Hold for a couple of seconds, then lower your hips back to the ground. Reps: 10-15, building up to 8-10 second holds.
SQUATS OR SIT TO STAND
Stand facing away from a chair, and with feet shoulder-width apart. Push your backside out and back, keeping your knees over your toes, until your thighs are parallel to the floor. Return to starting position. You can do this exercise on and off a chair to reduce the intensity. Reps: 2-3 sets of 10-15 times.