Tame Diabetes With Exercise: 10 Most Useful Muscle Moves Recommended By University of Michigan
Looking for a proven way to delay the onset of diabetes or slow down its progression? Research from the University of Michigan’s Life Sciences Institute shows that the following 10 muscle moves are most useful in regulating blood sugar levels. Please click through to find out.
1. Begin An Exercise Program
Most people with diabetes can work out safely, but check with your doctor first. You should aim for strength training at least twice a week, and cardio either 5 days a week for 30 minutes, or 3 days for 50 minutes.
2. Your Strength Training Routine
Prepare to learn 10 at-home exercises that work your major muscle groups. For each one, begin with one set of 8-15 repetitions. Rest 30-120 seconds before the next move.
Start with resistance bands or light dumbbells that allow you to focus on form before grabbing heavier weights.
3. Upper Body: Standing Biceps Curl
Hold a dumbbell in each hand standing with your palms facing thighs. Squeeze your biceps as you lift the weights. On the way up, rotate your forearms so your palms could face your shoulders at the top, then lower the weight slowly to the starting position. Control the motion during the whole process.
4. Upper Body: Triceps Extension
Stand with one foot slightly in front of the other, and wrap the handle of a single dumbbell with both hands. Straighten your elbow as you raise the dumbbell overhead. Slowly bend your elbows and lower the weight behind your head.
Remember to keep your upper arms still and vertical to the floor, and keep your shoulder blades down and back as you repeat.
5. Upper Body: Shoulder Press
For this move, you can do it while sitting or standing. Raise the dumbbell in each hand to the same height as your ears. At this starting position, your elbow should be bent at a 90-degree angle. Now push the weights up until your arms are fully extended, then slowly lower to the starting position.
6. Upper Body: Chest Press
Lie on your back, feet flat on the floor, knees bent. Raise the dumbbell in each hand above your chest until your elbows are straight but not locked. Pause for a second before slowly lowering the weight towards your chest.
7. Upper Body: Seated Row
Sit on the floor with your knees bent. Hold the end of a resistance band in each hand with your arms straight in front of you, palms facing each other. Bend the elbows and keep your back straight as you pull the bands to your side. Keep your elbows close to your body and slowly straighten your arms.
8. Core: Classic Crunch
Lie on your back with your knees bent, feet flat on the floor, and hands behind the head. Pull your shoulder blades together. Keep your elbow back at sideways throughout the exercise. Squeeze your abs and curl your shoulders and upper back off the floor. Then lower down slowly.
Remember to keep your lower back pressed to the floor during the whole process.
9. Core: Plank
Lie facedown with your elbows directly under your shoulders, and your toes tucked under. From this starting position, tighten your abs you lift your torso and thighs off the floor. Your toes and forearms will be your only support. Hold this position for 5 seconds or more. Keep the back straight as you slowly lower to the starting position.
10. Lower Body: Squat
Stand with your feet shoulder-width apart. Bend your knees to lower yourself until your thighs are parallel to the ground and you knees should not push forward past your toes. Lean forward slightly as you stand back up.
11. Lower Body: Lunges
Stand with your legs shoulder-width apart. Step your right leg back and bend the knee towards the floor but not touch it. You left thigh should be nearly parallel to the floor. Press down on the left heel and bring the right leg back to a neutral stance. Do 8-12 reps and then change sides.
12. Lower Body: Hamstring Curl
Hold onto the back of a chair. Flex your left foot and bring your heel toward your butt. Then lower your left foot back to the floor. Keep your right leg slightly bent during the whole process. Do 8-12 reps and then repeat with the right leg.
13. Strength Training and Blood Sugar
Ask your doctor if you should check your blood sugar or take snacks with you when you’re exercising in case a dangerous drop in blood sugar happens.
14. Strength Training and Insulin
Check your blood sugar level before, during, and after exercise to see how it affects your blood sugar to better adjust insulin dose. Check with your doctor before making any insulin changes.
15. Who Can’t Lift Weights?
Weight lifting and cardio workouts aren’t good for people with untreated diabetes-related eye problems (such as retinopathy) because they can raise pressure in the eyes.
For people with nerve damage in the feet, it’s better to exercise while sitting or lying on the floor.