Diabetes & Strength Training | Top 5 Resistance Band Exercises for Better Blood Sugar Control | Blog by CB Physiotherapy, Active Healing for Pain Free Life.

 Managing diabetes involves monitoring blood sugar levels and following a strict diet. Regular physical activity is one of the most effective ways to improve insulin sensitivity, maintain healthy body weight, and enhance overall well-being. Resistance band exercises are a fantastic addition to any diabetic-friendly workout routine, as they provide a low-impact, highly effective method to strengthen muscles and boost metabolism.

In this comprehensive guide, we will explore five physiotherapy-approved resistance band exercises to help you control your diabetes. These exercises target various muscle groups, improve circulation, and enhance insulin efficiency-all of which play a crucial role in diabetes management.

Top five physiotherapy-approved resistance band exercises to help you control your diabetes

1. Seated Row.
Target Muscles: Upper back, shoulders, and arms.
Benefits: Enhances posture, strengthens upper body muscles, and improves insulin sensitivity.

How to Perform:
a) Sit on a sturdy chair with your feet flat on the ground.
b) Wrap a resistance band around a sturdy object or anchor it under your feet.
c) Hold the ends of the band with both hands, keeping your arms extended forward.
d) Pull the band towards your torso by squeezing your shoulder blades together.
e) Slowly return to the starting position and repeat for 10–15 repetitions.

Why It Works: The seated row strengthens your upper body and improves posture, which is essential for maintaining mobility and preventing musculoskeletal imbalances. This exercise also helps regulate blood sugar levels by increasing muscle activity and reducing insulin resistance.

2. Squats with Resistance Band
Target Muscles: Glutes, quadriceps, hamstrings.
Benefits: Enhances lower body strength, boosts metabolism, and improves blood circulation.

How to Perform:
a) Stand with feet shoulder-width apart and step on the resistance band.
b) Hold the handles or ends of the band at shoulder height.
c) Lower your body into a squat by bending your knees and pushing your hips back.
d) Ensure your knees do not extend beyond your toes.
e) Return to the starting position and repeat for 10–12 repetitions.

Why It Works: Squats engage multiple muscle groups, making them a powerhouse exercise for burning calories and regulating glucose metabolism. The resistance band adds extra intensity, making the movement more effective in strengthening the lower body and supporting blood flow to essential organs.

3. Resistance Band Bicep Curls
Target Muscles: Biceps, forearms.
Benefits: Strengthens arm muscles, improves upper body endurance, and enhances grip strength.

How to Perform:
Stand on the resistance band with feet hip-width apart.
Hold the band’s ends with palms facing upwards.
Keep your elbows close to your body and curl your hands toward your shoulders.
Slowly lower back to the starting position and repeat for 12–15 repetitions.

Why It Works: Strengthening the biceps and forearms helps improve daily functionality and metabolic activity. By incorporating resistance training, you encourage muscle growth, which in turn enhances glucose uptake and utilization, making blood sugar regulation more efficient.

4. Standing Leg Press
Target Muscles: Quadriceps, hamstrings, glutes.
Benefits: Improves lower body strength, enhances mobility, and aids in stabilizing blood sugar levels.

How to Perform:
Anchor the resistance band to a sturdy object and wrap it around one foot.
Stand upright and push your leg backward against the band’s resistance.
Slowly return to the starting position.
Perform 10–12 repetitions on each leg.

Why It Works: The leg press is an excellent exercise for strengthening the lower body, which is crucial to overall physical stability and endurance. Improved lower body strength can lead to increased physical activity, which is essential for blood sugar regulation.

5. Lateral Band Walks
Target Muscles: Hip abductors, glutes, thighs.
Benefits: Enhances lower limb stability, reduces insulin resistance, and improves mobility.

How to Perform:
Place a resistance band around your thighs, just above the knees.
Stand with feet shoulder-width apart and slightly bend your knees.
Step to the right while maintaining band tension, then bring the left foot closer.
Repeat in the opposite direction.
Perform 12–15 repetitions on each side.

Why It Works: Lateral band walks target the often-neglected muscles of the hips and thighs, contributing to better balance and overall mobility. This exercise also promotes increased calorie burn, making it a great addition to a diabetes management plan.

Additional Benefits of Resistance Band Training for Diabetes

1. Improves Insulin Sensitivity
Resistance training increases glucose uptake in the muscles, making insulin more effective and reducing blood sugar spikes.

2. Enhances Cardiovascular Health
These exercises improve circulation, reducing the risk of complications such as neuropathy and cardiovascular disease.

3. Aids in Weight Management
Building lean muscle mass helps boost metabolism, making it easier to maintain a healthy weight-a critical factor in diabetes management.

4. Reduces Stress and Anxiety
Physical activity releases endorphins, which help reduce stress-a known contributor to blood sugar fluctuations.

5. Improves Joint and Muscle Health
Resistance bands provide a safe and low-impact method to strengthen muscles and joints, reducing the risk of injuries and mobility issues.

Incorporating these resistance band exercises into your routine can significantly improve your muscle strength, insulin sensitivity, and overall mobility. Consistency is key-aim for at least 3–5 sessions per week, along with a balanced diet and proper hydration. By integrating physiotherapy-based resistance training into your lifestyle, you can take proactive steps toward better diabetes management and a healthier future.

Always consult with your physiotherapist before starting any new exercise regimen, especially if you have existing health conditions. Stay active and take charge of your diabetes management today!

 Top 10 Strengthening Exercises for Frozen Shoulder in Diabetic Patients

The global prevalence of diabetes has risen dramatically in the last few decades, and currently affects millions of people around the world. Diabetics require to control the blood sugar level in their body otherwise, it can lead to long-term complications, like heart problems, muscle cramps, arteriosclerosis (blocked arteries), etc. Regular exercises help to keep the heart healthy and maintain the cholesterol level in the body. Diabetics have high glucose levels in their blood because, either their body doesn't produce enough insulin to process glucose, or their body doesn't use insulin properly. This leads to the development of various joint disorders associated with diabetes, and among them, shoulder issues like the frozen shoulder are observed quite commonly in diabetic patients. Frozen shoulder is characterized by pain, thick adhesions, and significant loss of its range of motion in all directions. And exercises are generally helpful in restoring shoulder joint movement. In this blog, we have mentioned a few exercises for frozen shoulder.

 

Frozen shoulder

Frozen shoulder or adhesive capsulitis, is painful with loss of shoulder motion, which typically occurs in phases. It starts with pain and stiffness, that lasts for 2-6 months. Then it evolves into a less painful, but stiff with complete loss of certain movements. Usually, after months to years of the onset, there is spontaneous improvement in the range of motion. Physiotherapy treatment focuses on decreasing pain, inflammation, and increasing the range of motion.

 

Exercise for Frozen Shoulder

Before doing these exercises do warm up by taking a warm shower or bath for 10 -15 minutes.

Flexion Extension Exercises:

• Sit or stand and use an exercise rod or band.
• Gently bend the arm and shoulder muscles.
• Lift the rod or band over the head and behind the back.

 Pendulum Stretch:

• Relax the shoulders.
• Stand and lean slightly forward, so that the affected arm hangs down,
• Swing the arm in a small circle in clockwise and anti-clockwise directions about a foot in diameter.

 Towel Stretch:

• Hold one end of a towel behind the back and grab the opposite end with the other hand.
• Hold the towel in a horizontal position. Use the unaffected arm to pull the affected arm upward so that stretch is felt.

 Finger Walk:

• Face a wall at arm's length.
• Reach the wall at waist level with the fingertips of the affected arm. Bend the elbow slightly, slowly walk the fingers up the wall, till the arm is raised as far as comfortable.
• Do not involve the shoulder muscles.

 Cross-body Reach:

• Sit or stand and use the good arm to lift the affected arm at the elbow, and bring it up and across the body, exerting gentle pressure to stretch the shoulder.
• Hold the stretch for 20 seconds.

 Armpit Stretch:

• Use the unaffected arm to lift the affected arm onto a shelf about breast height.
• Slowly bend the knees and open up the armpit.
• Deepen the knee bend slightly, gently stretch the armpit, and then straighten.
• Stretch a little further with each knee bend, without forcing it.

 Outward Rotation:

• Hold an exercise band between the hands with the elbows at a 90-degree angle close to the sides.
• Rotate the lower part of the affected arm outward two or three inches and hold for 5 secs.

 Inward Rotation:

• Stand next to a closed door, and hook one end of an exercise band around the doorknob.
• Hold the other end with the hand of the affected arm, while holding the elbow at a 90-degree angle.
• Pull the band toward the body 2-3 inches and hold for 5 seconds.

 Hand-behind-back Stretch

• Stand and place the affected arm behind the back.
• Use the opposite hand to take hold of this wrist.
• Stretch the affected arm by moving it towards the opposite buttock.
• Slowly move it as far up as possible.
• Hold this position for a few seconds.

 Umbrella Push

• Sit in a chair with the elbows alongside the body.
• To hold an umbrella in front, use an overhand grip.
• Use the unaffected arm to push the affected arm over to the side.
• Keep the elbow of the affected arm drawn in at the side.
• Return to the starting position.

While performing these exercises, do them gradually and hold the arm at the endpoint of the range of motion for a few seconds. Slowly release the stretch and repeat. Do not perform forceful movements because they can elicit pain.

 

Diabetes and Exercises: How to Manage blood sugar levels with Physiotherapy?

Diabetes is one of the most prevalent diseases in the modern world but if treated early can reduce the risks of progression to diabetic neuropathy or autonomic neuropathy. People with pre-diabetes, have impaired fasting glucose and also impaired glucose tolerance, thus are prone to diabetes and can fall victim to cardiovascular disease. Regardless of the type of diabetes the person has, it is important to do exercises. Physiotherapy is one suitable option that focuses on encouraging preventative care and helps to manage the symptoms of diabetes. This blog describes the benefits of exercises for diabetic patients and a few of them are mentioned below.

 

Diabetes

Diabetes is of 2 Types, Type1 diabetes (insulin-dependent), caused by cell destruction in the pancreas, has deficient insulin secretion, and is often associated with pancreatic antibodies. They are typically exogenous insulin-dependent and at greater risk of ketosis, coma, and death. Type 2 diabetes (noninsulin-dependent), related to genetic and lifestyle, is insulin resistant and has insulin deficiency.

 

Benefits of Exercising:

Physiotherapy is an important part of diabetes management. Physiotherapist recommends exercises that cause muscles to use sugar for energy. With the help of regular exercises, the body uses insulin more efficiently. Lack of activity and being obese are the most significant environmental factors related to Type 2 diabetes. Increased activity and increasing exercise levels promote weight loss. It increases the body's sensitivity to insulin and enhances the utilization of glucose. It helps to lower blood sugar levels and maintain overall diabetic control. Exercising regularly and losing weight are beneficial in glycemic control in Type 1 and Type 2 diabetes and also help prevent the development of diabetes in people who have prediabetes.

 

Exercises for Diabetic Patients:

The physiotherapist designs a structured exercise program according to the patient's needs. Structured Exercise programs consist of resistance training and aerobic exercises. Top of Form

The 3 main types of exercise for diabetic patients are aerobic, strength, and flexibility exercises. A diabetic person should start with aerobic exercises, then slowly progress to strengthening exercises and then progress to flexibility exercises, with two sessions of strength training per week.

 

Walking:  Brisk walk of 30 minutes, 5 days a week is recommended. It is a simple and safe exercise and just requires a good pair of shoes and a safe place to walk.

 

Cycling:  Cycling is a low-impact exercise for lower joint pain, a good exercise for diabetes.

 

Swimming: Aquatic exercise like swimming helps reduce the blood sugar level, also is a low-impact exercise for diabetes and it helps to relax the whole body and is a good workout for the heart, lungs, and muscles.

 

Aerobic exercises: Aerobic exercises like aerobic dance can also be done as a workout.

 

Weight training: Weight lifting and other strengthening activities help to build up muscle mass, and burn down calories. Strength training can also improve blood sugar control, thus suitable exercise for diabetes.

Resistance band exercise: Resistance band exercises can also be done by diabetic patients. With the help of simple weights or resistance bands, strengthening exercises can be done.

 

Calisthenics: Calisthenics is a type of strengthening exercise, where the patient's own body weight is used to increase strength e.g squats, pushups, pull-ups lunges, and abdominal crunches.

 

Pilates: Pilates is a fitness program, recommended to improve core strength, coordination, and balance.

 

HIIT: High-intensity interval training (HIIT) is a suitable exercise for diabetic patients.  By performing High-intensity interval training, leads to rapid improvement in glucose levels in diabetic patients.

Other exercises are like playing tennis, basketball, running, jogging, and these exercises engage all the muscles of the body and also help maintain blood sugar levels.

Note: Check your blood sugar level before and also after the exercises, keep a snack handy in case your blood sugar drops down, drink plenty of water before, during, and after the exercises and wear proper shoes and socks.