Strengthen up for better health!
Resistance training is one of the most important things you need to do for your body. If you don’t belong to a gym with scary machines, do not worry! You can now use simple handheld weights, home equipment, or even your own body weight to build muscles, which is great for bones as well. For people with diabetes, resistance training helps the body respond better to insulin, improves the way it converts blood sugar into energy, helps to control weight and lowers the risk of getting chronic kidney disease. It’s never too late to start. Here are some simple exercises you can do.
Towel jumping jacks
- Stand shoulder width apart, towel straightened, arms straightened.
- Jump sidewards, lift hands to shoulder level.
- Back to initial position.
- Jump sidewards, lift hands above head level and repeat.
Reverse dips
- Position hands to the width of chair, make sure chair doesn’t move.
- Bend down elbows till almost 90 degrees.
- Push upwards and repeat.
Water bottle lunges
- Hold a water bottle in each hand.
- Lunge forward with one leg, keeping water bottle on each side.
- Repeat for both legs.
Bag bent over row
- Hold bag with weights (books or anything that can add on weight).
- Bend body forward 60 degrees.
- Pull bag with weights towards body.
- Repeat.
Pail upright row
- Fill pail with water to desired weight.
- Hold pail handles with both palms facing inwards.
- Lift the pail of water upwards, keeping elbows lifted.
- Lower arms slowly to the initial position.
- Repeat.
