This is a FULL BODY strength workout focused on strength training for people with diabetes, including type 2 diabetes, using resistance bands, also called exercise bands. Regular strength training can help reduce diabetes symptoms and improve a1c levels. This is a 24-minute full-body strength training workout, and it is recommended that you first watch the exercise and diabetes safety, abdominal bracing, dumbbell press, Romanian deadlift, Reverse Flye, and lunges videos posted below before beginning the workout. If you have high blood pressure, heart disease, or arthritis, it is recommended that you also watch the exercise safety videos listed below related to these conditions, and possibly discuss exercise with your endocrinologist. Not just any fitness program will reduce type 2 diabetes symptoms, as it needs to follow evidence-based guidelines.

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Dumbbells (different brand, similar style): https://amzn.to/3wYO3Ev

Adjustable dumbbells: https://www.amazon.com/gp/product/B009GC76QO?ie=UTF8&th=1&linkCode=sl1&tag=thediabetes09-20&linkId=c87853a4de47633e2f162b05f82ee19f&language=en_US&ref_=as_li_ss_tl

Resistance bands with door anchor (different brand, similar style): https://amzn.to/3ySVBZR

Door anchor only: https://amzn.to/3wXQ4AR

Wall anchor: https://amzn.to/3wYOzSX

Round yoga mat (different brand, similar style): https://amzn.to/3Vd6Ljz

Safety videos:

Exercise and diabetes safety: https://youtu.be/f_BMOrSezpM

Exercise and high blood pressure safety: https://youtu.be/Qeo5wMbrHls

Exercise and heart disease safety: https://youtu.be/wW7MUlW5grA

Exercise and arthritis safety: https://youtu.be/yg5G1Df2rBw

Instructional videos:

Abdominal bracing: https://youtu.be/pvdZne0wMgY

Dumbbell press: https://youtu.be/19a_4yhE6Zw

Romanian deadlift: https://youtu.be/mWfMY4b8nMo

Reverse flye: https://youtu.be/s2p_LRcjRGQ

Lunge: https://youtu.be/DGGKu-NgauY?si=S0jWOuwobTqtFSvd

Connect with me: https://linktr.ee/the_diabetes_resistance_llc

Timecodes:

0:00 - Intro

0:21 - Warm-up

5:16 - Banded sumo deadlift

6:15 - Banded press

7:06 - Banded lunge

8:09 - Banded floor press

9:08 - Banded lunge (other leg)

10:07 - Banded reverse flye

11:11 - Shoulder tap

12:03 - Repeat sequence

18:57 - Cool-down (stretches)

Sources used:

1. Colberg et al. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care. 2016 Nov;39(11):2065-2079. doi: 10.2337/dc16-1728. PMID: 27926890; PMCID: PMC6908414.

2. American College of Sports Medicine. ACMS’s Resources for the Personal Trainer, sixth edition. Philadelphia, Wolters Kluwer, 2022.

3. American College of Sports Medicine, Liguori et al. (2022). ACSM's guidelines for exercise testing and prescription (Eleventh edition.). Philadelphia: Wolters Kluwer.

4. Qadir et al. Effectiveness of Resistance Training and Associated Program Characteristics in Patients at Risk for Type 2 Diabetes: a Systematic Review and Meta-analysis. Sports Med - Open 7, 38 (2021).

5. Delmore RJ, Laudner KG, Torry MR. Adductor longus activation during common hip exercises. J Sport Rehabil. 2014 May;23(2):79-87. doi: 10.1123/jsr.2012-0046. Epub 2013 Aug 12. PMID: 23945760.

Disclaimer: Please see the link for our disclaimer policy for all of our videos on The Diabetes Resistance YouTube channel: https://www.elisebrownphd.com/videos-1

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